Complete as many rounds as possible in 10 minutes of:
7 handstand push-ups
1 rope ascent, 15-ft rope
Post rounds completed to comments.
Compare to 180722.
Scaling:
Modify the movements so that each set can be performed quickly and unbroken, round after round. The sets are intentionally small to avoid failure at either movement. Aim for less than one minute per round.
Intermediate Option:
Complete as many rounds as possible in 10 minutes of:
5 handstand push-ups
1 rope ascent, 15-ft rope
Beginner Option:
Complete as many rounds as possible in 10 minutes of:
7 knee push-ups
1 rope ascent, lying to standing
Comments on 221110
48 Comments
Complete as many rounds as possible in 10 minutes of:
7 freestand handstand push-ups
10 DU
I managed to do 7 rounds
Rx 8 rounds w/ :30 seconds to spare.
Called it a day. This was after 250908 5min of handstand holds and 150 sit-ups.
CFWUx2
5r
M/27/5'8"/170lb
CrossFit AFK
10 - Sc (12ft ropeclimbs, short two wraps with no jump up. Did 3-4 or 7 on HSPU.)
11 rounds + 4 reps
Rx
Modified: 15 rounds plus 2hspu
10amrap:
3 hspu (kipping)
3 strict L pull-ups (rings)
Failed on rep 3 of the last 2 sets of HSPU’s
Didn’t have time to recover kick up for rep 3 at the end…
Modified, using 2x 12,5 kg DB
--
Complete as many rounds as possible in 10 minutes of:
10 DB push press
10 DB bent-over rows
> 10 rounds
--
Peace.
10+6 rx
M/53/175/5'11"
M/36/6’/175#
HSPU with kip; subbed one 10’ legless rope climb from seated each round
9+1
Deo gratias
subbed:
5 HSPUS
10 pull-ups
5 rounds
Intermediate
9+1
As rx’d, 11 rounds + 2 HSPU (PR).
PR by a round. Unbroken strict HSPU through 6 rounds, then broke into 2 or even 3 sets by the last rounds. Went better than last time, but still surprising that they started to fade before 50 reps. Rope climbs were okay – a couple false starts but felt good once I got the first wrap on.
49m/5'10"/180
14 rounds (beginners option)
10 rounds rx’d
10min AMRAP: 8rds+4
7 HSPU
2 Rope Climbs (~12’)
M/39/160
7 rds
Alternated pikes and heavy band presses
9 rounds long walk between rope & wall. Maybe could’ve got 10 if not for that.
Also, legless rope climbs.
6+7+5, finished round 7 at 10:16. Beat last by 4 reps.
Sub 7SP for hspu
10 pull-ups for rope.
Chris S. Strength Scale
10min AMRAP
1 strict HSPU
1 strict pull-ups
26 rds
Completed 221111 before Chad. Yesterday was a no-go for this because of location.
I like it. Had no rope so subbed to what I thought applicable.
https://drive.google.com/file/d/1Vpl1QDQ6gvjV5WsRNTg4IefJlAycJlpX/view?usp=drivesdk
Rx 5 rds
RX 12 rounds + 7 reps
shoot, wrong spot
Self scale due to lack of setup time
AMRAP 10 min
15 knee pushups
200m row, Concept2, res 10
5 rds
fini 5th rd with 2-3 secs left. Good sweat and upper body pump.
35 lb DB strict press
3 clock handle pull-ups
7+2
1 round + 2 HSPU RX
Rx’d : 11 rds
7 + 2, scaled
M/ 28 y.o./ 160 lbs
scaled rope climbs to similar pull up with uneven rings- one ring above top of fingertip reach, one ring at chest height. Jump and grab top ring with both hands, clasp feet through bottom rings like a J-hook, and pull up. Did 3 of those per rope climb rep. HSPU Rx
scaled to:
7 strict hspu
5 strict pull-ups
11 rounds
Performed as:
7 kipping HSPUs
1 legless 8' rope climb from seated, only the ascent, no decent
10 rounds + 7 HSPUs
M/30s/225lbs
Intermediate 10 Rds
SC 5 str HSPU...4+3/-
Finished off the 5th round untimed
9+1 Rx
M/35/195
Session integrating strongfit principles :
WARM-UP
2' obliques opener
1' OH opener
1' Biceps opener
AMRAP 4
10 SB press
10 ring rows
2 rounds :
2 wallwalks OH opener
10 pike press
5 lying to standing pulls
SKILL
10' on free handstand
PREP
5 HSPU
1/2 rope climb
WOD
AMRAP 10
7 HSPU
1 rope climb
ACCESSORY (time permitting)
EMOM 10
on a GHD face down : sled rope pulls
COOL-DOWN
200M OH carry
Subs:
7x strict HSPU to abmat
5x [1 pull-up + 1 knees to elbows]
7 rounds + 7 HSPU + 4x [PU+K2E]
Kinda bummed: 1 rep [PU+K2E] short of 8 rounds. I finished that last rep anyway.
Better than 2018, both more difficult and more reps.
très interessant, je vais m'inspirer de cette article pour mon blog quoi manger ce soir
7+2 Did HSPU strict with abmat and plates to = depth, rope climbs from knees to 9’ ceiling x2 per round no feet
HSPU much harder today mostly done in 2s, will continue = depth in future
Wife 9 rounds 7 PU on knees and 1 lying to standing on rope per.
I did 15 rounds in ten min. 2 very strict HSPU with 2’’ depth and very strict 2 Pull-ups per
12 Rounds
https://youtu.be/mOy_NGbsVtU
Scaled to
10 min amrap
5 strict hspu
5 towel pull ups/knees bent'ish--kind of a kipping towel pull up:)
7rnds.
m/52/175
compare to
10 min amrap
5 strict hspu
5 strict knee bent pull up
8 rnds plus 3 hspu
m/48/175
Scales rom on hspu. All strict. No rope, did 7 unbroken pu with various grip positions.
8 rounds + 3 hspu.
Globo wod: If you don't have a rope to climb on sub 5 towel pullups per rope climb. If you cant hanga towel om the pullup bar you can throw a lat pull down rope over, or sub 5 l-sit pullups. If your globo doesn't allow you to do Handstand pushups, or you don't have an area to do them, sub dumbbell push presses at 60-75% of your bodyweight total, and note weight in comments.
What a great video!! Great looking workout, great scaling option/stimulus discussion and a great vibe.
Felt the same way
Champions Club Scaling Notes
RANT
Nothing to rant about
WORKOUT THEMES
Gymnastics and gymnastics. Scaling an obstacle, pulling with skill, pushing with skill, changing orientation, overhead, macroclimbing
SHORT MEDIUM LONG
LIGHT
MEDIUM x
HEAVY
STAMINA SCALE
3 rounds of:
2:00 ring rows
2:00 dumbbell strict press
STRENGTH SCALE
AMRAP in 10 minutes of:
1 strict handstand push-up
1 strict pull-up
POWER SCALE
AMRAP in 10 minutes of:
8 burpees
10 pull-ups
MY STUFF
Stamina scale, didn't count reps, used 16k kettlebells for presses
GENERAL FEAR LEVEL: 6
Complete as many rounds as possible in 10 minutes of:
7 Pike push-ups from box
1 rope ascent, lying to standing
9+7