CFWUx2 1 strict hspu sub for dips

10:14

Sets of 3 for as long as I could then doubles and singles

30 regular HSPU - 7:53

8min24

Rx (45lbs plate)

Strict HSPU to abmat.

10:10

M/43/140lb

2:19 RX (45# plates to the floor)

24:12 scaled to strict hspu singles without deficit due to a tender shoulder.

Knew this would be slow today so I worked in the power clean wod during the same time.

188/43/176cm

modified:

--

2 x 30 single-arm DB shoulder press (L/R) @ 15 Kg

> 09'55''

--

Peace.

M/27/5'8"/170lb

CrossFit AFK

6:41 - Sc (Intermediate option, 30 strict HSPU on floor)

Quero aprimorar minha técnica para chegar no strict handstand Push up

As rx’d, 4” deficit, 5:37.

Maybe the easiest CrossFit WOD I’ve ever done?  I mean this is my best movement, so there’s that.  Sets were 5-5-4-3-3-2-2-2-2-2.  Was hoping for sub-5, and maybe could have gotten there if I did triplets every 30 seconds.  Nice low pressure workout for today.

49m/5'10"/180

04:04

Completed 12/7 post FS wod. Went strict to ab mat.

6:15.

Subbed perfect pu. Focused on quality over time.

8:00, used ~1" deficit

7:00 minutes RX

I liked

9:30 Rx to a 2 inch deficit

M/29/6’1”/200lbs

25lb plate rxd

5:43

M/39/160

Intermediate

Time - 11:05

6:25

12 strict/18 kipping

*struggled

30 strict deficit HSPU (45lbs plates for deficit)

1:27 RX

25lb plate rxd

11:10

5:37

scaled to:

7 Strict HSPU

23 Kipping HSPU

14:59 intermediate

M/36/6’/180#

9:47 with 5” deficit

(Started as EMOM 3 strict deficit handstand push-ups for 8 minutes, then 2x2 and 2x1 resting as needed to finish)

Deo gratias

Did 2 sets of 15 with a long break in between

stacked 2 15lb bumpers and down to an abmat

2:36 for both rounds

4:12 SHSPU! quick sets of 3!

1 no rep (the first rep 😅) & maybe 3 Extra b/c I lost count of a set! I did exactly 30; or 3 extra! I didn’t short cut it, but I may have scaled up! 🤪

6:57 rx on yoga pads

SC str HSPU to floor x10/2" mat x10/4" mat x10...9:38

30 strict HSPU to AbMat

11:00

Upper body strength has never been my forte, but I wanted to give this a go as much as possible. I kinda ignored the clock though and focused on the strictness of the movement as Chris S. suggested. Did it all in pairs, and even managed to get several without my heels touching the wall. Thanks to Elijah for the mobility advice and all who shared in a slice of humble pie today.

RX, 4:15

~ 1 inch 45 lbs gym disc deficit

8:20

10 strict hspu to 2" deficit

4:56

20 strict hspu

7:11

m/52/175

30 strict to deficit? Maybe not. So ... warm-ups in many styles including parallettes to abmat, strict to mat, strict to ground, strict to slight deficit, honest push-ups, lots of stretching with bands = altogether maybe 30-40 assorted HSPUs?

THEN 30 strict to abmat, 1/2" lower than typical

3:34

Sub 10 push-ups on the minute for 10 minutes

Rx

Little less than 3" deficit

8:02

Son(15)

5 strict HSPU dropping to

25 pikes with feet on 30" box

8:07

Some handstand hold work against a wall, then 50 paralette push-ups, feet on 24” box

5:11

After years of CF, thousands of push-ups, presses, jerks, handstands, and even dedicated HSPU work, real HSPU (strict) in any real numbers just elude me. I built up to 7 unbroken about 5-6 years ago, but quickly lost it without the dedicated, near daily work.

60/5’8”/155

Love to see people call out audibles. CrossFit needs to put out lots more videos like that to encourage peoples to scale instead of RX “everything” in the shittiest manner! 🤣

No deficit, 5 reps EMOM

5:44

30 strict handstand push-ups for time

13:39 with two Abmats stacks

9:55 5in. Deficit

Did extra 25+ no time limit in between cleaning truck, did 3 with 8in. Deficit

30 Honest push ups for time:

4:05

5in deficit

8.30

Rarely do I click on these links 30 Deficit HSPUs WOD Demo hell yes I want to see this! So here comes Elijah Schoepp, Physical Therapist, and coach (looks like a educated monster) let see this happen! Yup, he got destroyed, just like I do! Super awesome this is what I LOVE about Crossfit, sometimes your the pigeon sometimes your the statue. Keep it coming -Wil

Champions Club Scaling Notes

RANT

My time spent coaching track really helps me coach workouts like this; at track practices I'd often get "is that all?" when I would say the workout of the day was 2 400-m runs with 5-minute recovery between. The answer to "how difficult is a 400-m run?" is "as difficult as you want to make it." When it comes to this workout, look at the word "strict" to be a challenge for your manhood, a challenge to your fitness and strength. My strict handstand push-up would look different than a CF Games athlete, and their "strict" would look different than a gymnast's "strict". I think the best bet on this one would be to lose the timer and see how strict you can make your movement standards. Next time DT or Diane or 1 RM overhead squats comes up, you'll be glad you did.

WORKOUT THEMES

Gymnastics, single modality, pushing overhead, more range of motion than usual, emphasis on strength over skill (although more skill than usual, because we're upside down). Also something that will humble even the fittest athletes.

SHORT MEDIUM LONG

LIGHT

MEDIUM

x

HEAVY

I DON'T WANT TO JUST DO STRICT HSPU SCALE

3 rounds for time of:

4:00 handstand push-up practice

Run 800 meters

I WANT TO PRACTICE MY STRENGTH SCALE

Put 20 minutes on the clock and practice holding an active bottom position of the hspu (wall-facing if possible)

I WANT TO PRACTICE MY SKILL SCALE

Put 20 minutes on the clock and practice freestanding handstand push-ups

MY STUFF

9:00, did 30 strict wall-facing hspu. Humbled as expected.

GENERAL FEAR LEVEL: 3

Crazy to see how Kelly's stuff is so commonplace in physical therapy now. All started with the first of many beatdowns. (Actually, before that, with the 2-minute drill CFJ videos). He'd probably have something to say about none of these being technically "joint" mobilities - although maybe the banded one at the end could count as distraction. Good to see you implementing these Elijah (and good fix on the external rotation at the end). Keep up the good work!