Wednesday

221102

Workout of the Day

56

50-40-30-20-10 reps for time of:

Push-ups
Freestanding handstand (seconds)

Post time to comments.


Scaling:
Reduce the reps and modify the handstand hold as needed to work through these sets with minimal rest.

Intermediate Option:
50-40-30-20-10 reps for time of:
Push-ups
Handstand (seconds)

Beginner Option:
30-20-10 reps for time of:
Assisted push-ups
Plank hold (seconds)

The Push-Up

1

In an earlier time, the push-up was largely regarded as a measure of a person's strength and fitness. In more modern times, much of this reputation has been passed on to the bench press, but the push-up’s passing misses the great opportunity to master a gateway movement to one of the most developmental progressions in all of fitness.

WatchThe Push-Up

The Handstand

5

In the handstand, a much weaker base supports the body while simultaneously raising the body’s center of gravity a foot or more in a world turned upside down. Things don’t get more foreign. When standing, the hip is the focus of control and leverage. When in the handstand, the focus shifts to the shoulder. This shift not only helps develop “shoulders strong as hips” but also improves proprioception and core strength in ways that other protocols cannot.

WatchThe Handstand

Comments on 221102

60 Comments

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Andres Felipe Jimenez Echeverry
November 30th, 2022 at 4:18 pm
Commented on: 221102

17:20

Rx

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Andres Felipe Jimenez Echeverry
November 30th, 2022 at 4:17 pm
Commented on: 221102


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Antonio Alves
November 22nd, 2022 at 11:35 pm
Commented on: 221102

Modified:

--

50-40-30-20-10 reps for time of:


Incline push-ups

Dumbbells overhead hold (seconds) @2x 12,5 kg


> 27'

--

Peace.

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Tim Chapman
November 17th, 2022 at 2:31 am
Commented on: 221102

17.25 rx

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Ralph Keeley
November 11th, 2022 at 4:55 pm
Commented on: 221102

M/36/6’/175#


15:55 Rx


Deo gratias

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Amedeo Alessio Cerea
November 8th, 2022 at 5:02 pm
Commented on: 221102

Intermediate

24:59

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Shawn Hakimi
November 7th, 2022 at 5:58 pm
Commented on: 221102

23:48 Intermediate

(edited)
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Pavel Lyubanskiy
November 7th, 2022 at 5:46 pm
Commented on: 221102

15:36

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Alexandre Beaulieu
November 7th, 2022 at 4:09 pm
Commented on: 221102

13:47 handstand hold

M/35/195

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Troy Bruun
November 6th, 2022 at 10:21 pm
Commented on: 221102

12:31 Rx reps


Pushups *under estimated push-ups

HS Hold against wall



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Marc-Antoine Babin
November 6th, 2022 at 7:20 pm
Commented on: 221102

18:12 RX


My lack of handstand control during the last 3 rounds scared me a lot since I'm working out in a reduced environment.





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Chris Meldrum
November 5th, 2022 at 3:44 pm
Commented on: 221102

As rx’d, 12:18.


Push-ups in sets of 10, resting 10-15 seconds between sets.  Haven’t done much handstand work lately – monthly focus! – so these were mostly chunks of 3-4 seconds.  In later rounds, I had some better ones where I was 5-6 seconds.  A long way to go here.


49m/5'10"/180

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Mike Munsee
November 4th, 2022 at 2:41 am
Commented on: 221102

M 52/195/6'

16:53. Heels against the wall for the handstand hold.


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Nathaniel Gaydosik
November 3rd, 2022 at 10:57 pm
Commented on: 221102

Scaled- 16’cap, got thru 15/20PU

HS on wall-not exact times

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Leo Tang
November 3rd, 2022 at 6:41 pm
Commented on: 221102

M/56/160lbs


14:10 - heels to wall

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Pedro Ber
November 3rd, 2022 at 5:33 pm
Commented on: 221102

22:10 rx (2:30 accumulated free handstand hold)

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Jade Teasdale
November 3rd, 2022 at 1:16 pm
Commented on: 221102

Push Ups “gymnastics style” sets of 5

Freestanding Handstand Holds UB

50-40-30-20-10 in sub. 20 minutes


Used the 10 min AMRAP workout

10 strict t2b & 15 med ball cleans as my warm up. Got 7 rounds + 6 reps. Does anyone else experience toe cramps when pointing your toes for a long period of time?! What causes this & how can I mitigate it. Just my left foot today.

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Marcus Cripe
November 3rd, 2022 at 5:42 am
Commented on: 221102

21:58

Used the wall for support


Tough!

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Tom Cuff
November 3rd, 2022 at 1:09 am
Commented on: 221102

Scaled to E2MOM 10 mins- 15 push ups, max freestanding HS hold.

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Lennon Davis
November 2nd, 2022 at 11:50 pm
Commented on: 221102

25-20-15-10-5 pups

:50-:40-:30-:20-:10 handstand hold against the wall

focus on highly active shoulders

7:40

(edited)
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Gordy Rains
November 2nd, 2022 at 10:47 pm
Commented on: 221102

M/30/210

16:31

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Matt Lee
November 2nd, 2022 at 10:43 pm
Commented on: 221102

17:59


pushups

plank hold

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Lincoln Kerger
November 2nd, 2022 at 10:43 pm
Commented on: 221102

Intermediate (heels to wall)

12:59


Crushing. What a pump.

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Christian Simpson
November 2nd, 2022 at 10:42 pm
Commented on: 221102

SC to int, against 🧱...12:31.

Alot harder than I was expecting.

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Brett Eckles
November 2nd, 2022 at 10:17 pm
Commented on: 221102

Cut the reps in half


8:30ish with freestanding

M/29/6’1”/195lbs

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Sam K
November 2nd, 2022 at 9:35 pm
Commented on: 221102

Intermediate

Tried to keep feet on wall as lightly as possible. Chest is wiped from this week.

13:36

M/30s/225lbs


Son(15)

45-30-25-15-5

Push ups and HSH

16:21

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Stacey Thompkins
November 2nd, 2022 at 9:34 pm
Commented on: 221102

M/48/6'2"/180#


HS holds against racked barbell the rest as rx'd

14:01

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John Clarke
November 2nd, 2022 at 8:58 pm
Commented on: 221102

12:45


Feet on wall

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Lee Robinson
November 2nd, 2022 at 8:42 pm
Commented on: 221102

(Scaled using wall) 9.58

(edited)
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Shane Azizi
November 2nd, 2022 at 8:41 pm
Commented on: 221102

13:11 intermediate

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Will Johnson
November 2nd, 2022 at 8:36 pm
Commented on: 221102

14:52

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Coastie Nick
November 2nd, 2022 at 8:06 pm
Commented on: 221102

Intermediate w/ heels on wall:


9:54

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Josh O
November 2nd, 2022 at 7:34 pm
Commented on: 221102

9:45. Used wall

push-ups terrible we’re terrible.

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Steve Day
November 2nd, 2022 at 6:36 pm
Commented on: 221102

15:25

attempted freestanding HS holds but they were very broken up. Maybe 10 sec was the longest.

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YooSik Kim
November 2nd, 2022 at 6:28 pm
Commented on: 221102

https://youtu.be/eJYq0Y2JwnE

Rx.16:10

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Steve Parnell
November 2nd, 2022 at 5:19 pm
Commented on: 221102

16:49

Handstands against wall.

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Luis Oliveira
November 2nd, 2022 at 3:57 pm
Commented on: 221102
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Kobe Breazeale
November 2nd, 2022 at 3:56 pm
Commented on: 221102

30-20-10 reps for time of:

Push-ups

Plank hold (seconds)


9:01

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Travis Schwartz
November 2nd, 2022 at 3:15 pm
Commented on: 221102

Push ups and plank

13:30

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Cade Weston
November 2nd, 2022 at 2:59 pm
Commented on: 221102

11:50

Intermediate.

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Jonathan Elmore
November 2nd, 2022 at 2:22 pm
Commented on: 221102

🔥 10:34 🔥 feet against wall 🔥

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Jim Rix
November 2nd, 2022 at 1:49 pm
Commented on: 221102

Handstand with feet against a wall.

19:18

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Michael Arko
November 2nd, 2022 at 1:28 pm
Commented on: 221102

Handstands: heels touching wall

10:44


Tried pushing the push-up pace. Mistake? I had no idea how much one exercise would hinder the other.

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Bert Trabing
November 2nd, 2022 at 12:18 pm
Commented on: 221102

Definitely a sleeper WOD. ✅

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Anthony Boster
November 2nd, 2022 at 12:18 pm
Commented on: 221102

23:51


Did HS against wall,


1- 29 sec hold

2- 21 sec hold

3- 23 sec hold

4- 25 sec hold

5- 12 sec hold

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Mike Andridge
November 2nd, 2022 at 10:32 am
Commented on: 221102

Scaled to feet on wall-tried freestanding

19:33

m/52/175

I estimate I got about 1 min of free standing hs holds during the entire wod


WOD demo---Taylor, that was so impressive. Love watching a pro.

I don't think I can stand that still on two feet, let alone doing a handstand.

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Alexander Hoffman
November 2nd, 2022 at 10:13 am
Commented on: 221102

Beginner Option:

10:19

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James Gentile
November 2nd, 2022 at 9:38 am
Commented on: 221102

Used wall for HS, kept it 1 foot as much as possible.


11:20.


push-ups way worse than I thought they’d be!

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Greg Fairbanks
November 2nd, 2022 at 7:26 am
Commented on: 221102

50-40-30-20

knee pushups

plank holds, seconds


finished 20 rd just before my own 20 min time cap. Arms and pecs were big pumpin on this one

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Ruiqin Huang
November 2nd, 2022 at 3:58 am
Commented on: 221102

29:45

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Steven Thunander
November 2nd, 2022 at 2:44 am
Commented on: 221102

Globo wod: for most as Rxed. If handstand holds are not an option hold two heavy dumbbells overhead in lockout for the prescribed time (about 60-80% bodyweight total), or do planks.

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Oz Osborne
November 2nd, 2022 at 1:46 am
Commented on: Workout Demo

Those are interesting push ups, what are they called?

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Charles Meyers
November 2nd, 2022 at 12:37 am
Commented on: 221102

Intermediate Option:

50-40-30-20-10 reps for time of:

Push-ups

Handstand (seconds)

17:04

(edited)
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Chris Sinagoga
November 2nd, 2022 at 12:18 am
Commented on: 221102

Champions Club Scaling Notes


RANT

Ah, the fine art of boring. It is so important to not let a "boring" thing get in the way of doing the actual thing. It might take some imagination to find a way to stay engaged, but this makes two workouts in a row that could have a major effect in making our Diane time better.


WORKOUT THEMES

Gymnastics and gymnastics. Pushing, balance, accuracy, overhead


SHORT MEDIUM LONG


LIGHT x


MEDIUM


HEAVY


STAMINA SCALE

2 rounds for time of:

75 push-ups

75 second freestanding handstand


COORDINATION SCALE

5 rounds of:

2:00 push-up practice

2:00 handstand practice


STRENGTH SCALE

15 rounds of:

10 push-ups

10 second freestanding handstand


MY STUFF

I forgot my time. 17:something? I used the wall for freestanding hspu and tipped off as best as I could


GENERAL FEAR LEVEL: 4

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Marcos Lopez Pinon
August 6th, 2019 at 2:54 pm
Commented on: The Handstand

I recognized when I watched this last crossfit games the target at HSPU was the same as this last open (only make sure the athletes are into the square). Personally I think it is an easy target. Also changing a bit the subject. Last open I saw some athletes losing performance doing strict HSPU switching off one leg, some judges gave a no rep for it. Personally I think it looks like one athlete when chicken wings some MU at the end of a workout I will not reps this. Can you give me your opinion about it?

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Rajat Samanta
March 14th, 2019 at 2:00 pm
Commented on: The Handstand

40 min practice done!

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Chris Sinagoga
March 14th, 2019 at 1:54 am
Commented on: The Handstand

Yeah excuse me while I just press up into that handstand real quick.


Whoever is doing the demo is a beast!

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Eric O'Connor
March 14th, 2019 at 12:18 am
Commented on: The Handstand

Here are some thoughts on this workout:

SCALE PRACTICE- I will use the results of last week’s scale practice to determine which scale variation, front or back, should be prioritized today. The goal will be to hold the positions for a longer time period and/or refining the movement patterns. I will likely use the same options provided from 190306:

Front scale

1) For my athletes, I will limit the height of the leg raise to a height that allows both legs to remain straight, while keeping a vertical torso. A challenging goal will be to lift the leg to a height that is, approximately, parallel to the floor.

2) If I have an athlete the is unable to balance, when practicing the front scale, I will utilize a support beam (pull-up rig, squat rack, etc) to assist. This is also an option to assist with increasing range of motion.

3) If I have an athlete that can lift each leg to parallel to the floor, with consistent 5-10 second holds, I can have them try the movement with eyes closed or with the grounded leg on an unstable surface.


Back Scale

1) The height of the back leg will be limited to a range of motion that allows for straight body lines straight legs. For capable athletes, I will have them attempt to hinge at the hips to a range of motion where the torso and the back leg being are nearly parallel to the floor. The body should stay in complete alignment.

2) As with the front scale, athletes that have difficulty with balance, on this exercise, can utilize a support beam to assist with the movement.

3) Athletes that can easily perform this movement, with the body line being parallel to the floor, can attempt this movement with eyes closed or on an unstable surface.


HANDSTAND HOLDS- Today’s goal is to prescribe a handstand variation that most closely replicates a freestanding hold, based on the skill-level of each athlete. The first, and easiest, scaling option will be to have athletes hold a piked handstand with feet on the box or even feet on the ground. Increasing the difficulty would be performing a wall-walk into a sound handstand hold, facing the wall. If athletes have shown competency facing the wall, I will have them kick up against a wall and hold a sound handstand. To further progress towards a freestanding hold, I can have athletes try to reach their heels away from the wall and/or utilize a spotter in a freestanding environment.

If I have an athlete that cannot get inverted, I will likely have them perform a mix of incline position drills and overhead plate holds.


L-SITS: I will challenge my athletes to progress in difficulty and/or duration based on Monday’s L-sit performance. The goal will be to attempt to complete 6-8 sets of a 10-15 second hold, utilizing one of the following variations: A tuck L-sit, an L-sit with one leg extended, or an L-sit with straight legs. If athletes demonstrate a high level of competency with the movement, attempts can be made with hands on the floor instead of parallettes or boxes.


STRETCHING: My primary focus areas will include the shoulders, thoracic area, as well as the hip flexors. I will provide 1-2 stretches for each of those areas.

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Eric O'Connor
March 14th, 2019 at 12:21 am

Sorry! This comment was intended for the Workout of the Day comments page!

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Katina Thornton
February 12th, 2019 at 3:24 am
Commented on: The Push-Up

I have struggled with keeping my elbows in close to my body. Form is so important and it is worth the extra effort to do these movements properly.

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