32 reps

Finished round of 8 cleans

M/27/5'8"/180lb

CrossFit AFK

50 reps - Sc (Used 1 ab-mat for wall-facing HSPU's. Difficult.)

GWU

1-minute stations

Front Right Scale

Shuttle Runs

Front Left Scale

Shuttle Runs

Back Right Scale

Shuttle Runs

Back Left Scale

Shuttle Runs

15-minutes of HS Practice:

https://games.crossfit.com/article/master-movement-handstands?_ga=2.12989374.861495928.1676843518-823432601.1588204954

Deadlift/ Clean/ Front Squat

Deadlift 5 reps

Muscle Clean 5 reps

Front squat 5 reps

Squat clean 5 reps

Then, 5-minute EMOM

Dl/ Clean/ fsq complex build-up

WOD

CD

Wall shoulder stretches

Modified:

--

Complete as many reps as possible in 15 minutes of:

2-4-6-8-10 reps of:

DB front squats @ 2x 12,5 kg

DB press @ 2x 12,5 kg

*Any time you complete the round of 10/10, start over again at 2 reps

> 3 rounds of 2-4 (...) -10

--

Peace.

M/33/5'7"/210lbs/Ribs~75%healed

SquatCleans 125lbs 2-4-6-8-10-2-3

PushUps 4-8-12-16-20-4-6

Disappointed with the programming of this workout and scaling the cleans. Not sure where to scale down the cleans, so I went 125. Probs should of gone down to 115lbs. Focused on quality squats and good pulls to save the rib, and my form was pretty solid. Think this was the heaviest and most volume squat clean I've done. Normally default to power cleans, but my front squats are a lot stronger than before. Felt a little pressure in my ribcage so I stopped around (13:00) but was already gassed then.

Was at the powerlifting gym late at night, so no gymnastics space other than uneven holey turf. I'll practice handstands on Saturday at the college gym. Didn't have a good box to do PikePushUps, but progressing towards pikes is one of my next goals. Nowhere near doing handstands pushups... definitely inversions are a huge weakness.

As scaled, 85 reps.  Got through set 10/10, 6/6, and 1 more squat clean.

Did this again, but scaled to 165 (vs. 185 last time), to experiment with the intensity/load tradeoff.  This felt good, although first thing in the morning is not my sweet spot.  Cleans started to get tough in later rounds, and I even missed 1 on the second cycle.

50m/5'10"/185

Practiced holding of wall support handstand and leaving leg from wall.

Scaled to:

45.5 kg

53 reps

135lb squat cleans

50lb db bench press

*1 complete round plus 4 squat cleans in set if 6

64 reps Rx

My first Training on Sunday October 1 in the afternoon

Complete as many reps as possible in 15 minutes of:

2-4-6-8-10 reps of:

Squat Cleans 117 lb

Wall Facing Handstand Pushups

I completed 40 reps (Round of 8) https://youtu.be/096YZHSuY2c

Then

Practice Handstand skills for 15 minutes For Quality

Handstand Walks https://youtube.com/shorts/To5Z9Cltyfc

Rxd

2-4-6-8-7

2-4-6-8

Sc 95lb squat clean and box HSPU

84 reps 1R + 2/2 4/4 6/6

As rx’d, 60 reps (got through both sets of 10).

Judgment call on whether to go with rx’d weight or scale.  In the end, I’m glad I didn’t scale; it feels good that I can still do 185 squat cleans for reps.  Missed 4 squat cleans – all misses were due to bad catch technique – I had plenty of pull.

In warm-up, practiced getting into the wall-facing HS position without having to climb up the wall.  This was actually pretty fun, and seemed to make HSPUs easier.  Did those unbroken.

50m/5'10"/185

RX.

94reps (1R+SC8/8 WFHSPU 2/8)

37 / M / 5'9" / 140lbs

Practiced handstand holds and walking. Went better than usual.

Then,

25lb dumbbells squat cleans

25lb dumbbells shoulder presses

1 ladder + 2/2 + 4/0

After not exercising the last month, I decided to do a bunch of push-ups the last two days, and then this. Shoulders were in a sorry state even before the cleans and presses started :-) .

SC 135#/str HSPU to 4" mat...1+2/-. Total 62 reps

HS Practice: kick ups, box hsp, headstand hold (knees on elbows)

1 round 42 reps (2nd of 10 cleans)

50kg

24” box

Handstand push-ups on the box

SC (25KG) 2, 4, 6, 8, 10

M/37/6’/177#

68 reps; cleans from the Crash Cushions. Everything else Rx

Deo gratias

Haven’t done handstands since I was a kid, so starting from square one.

First practiced holding against the wall, seeing how long I could go for

20 sec-30sec-30 sec

Next I used a headstand to try to pull feet away from wall

5sec-5 sec-10 sec-17 sec

Finally tried to hold handstand off of wall, but couldn’t hold for more than 3 sec before o started falling.

Ended 15 minutes with a 40 sec handstand against the wall.

2-4-6-8-10 squat clean (65#) + incline push-ups

Twinged my shoulder few days ago and was feeling it, so just did one ladder.

5:43

15’ of handstand practice

rest

15’ - 81 reps

squat cleans #65

pike push ups

Handstand work: holds, wall walks, unsupported handstands, a few HSPU's; unsupported handstands need loads of work!

Scaled weight to 155# (weighing in at approx. 168 lbs right now): finished round of 8+7 Squat Cleans; did the rest of the set after time expired. Need to work on the strength aspect of things more.

Handstand holds against a wall trying to find freestanding balance point and one round of plank hold shoulder taps.

118 reps with 35 kg barbell and pushups (2 reps short of two rounds)

75 reps with 135#. Good golly!

74 reps

(2 cleans into the second round of 6)

whew!

65lb squat clean

Scaled to knees-on-the-box hand stands push-up progression

made it into 6 burpees of the 2nd round of 8

score: 98

Handstand walk practice

78 reps with 165#

Practiced freestanding HS hold, max of about 3sec😅

Almost Rx

Power cleans @185lbs, the front squat is very limiting for me

8 rounds + 9 = 93 reps

53 reps Rx. First time ever doing WFHSPU. All strict.

Rx- 60 reps

blahhhhhhhhh

15 minutes of handstand work✅

5 minutes rest

Workout: scaled SC to 155 lbs

82 reps (2-4-6-8-10-2-4-6 of SC, 2-4-6-8-10-2-4-4 of WFHSPU)

M/ 173lbs/ 68”/ 40y

Handstand practise 15 min

Ten

2-4-6-8-10-2-4 of two exercises

36 reps at 155#

strict hspu

Free hand stands

96 reps

135 lb sc

pike HSPU w feet on high box

15min press to HS practice.

66 reps in the workout as RXd. Very happy to get that many squat cleans at 185 at my current fitness level.

Practiced hand stand holds against a wall and alternating weight between shoulders. Attempted a few unassisted HS holds.

scaled amrap to 75 lbs. and pike PU from 20” box.

SC done from high hang position

Made it through both sets of 6 reps in the round of 14

all sets unbroken.

Practiced static handstand holds and wall facing HSPUs as its my first time trying them.

28 reps Rx for the couplet.

185 is near my limit, but I wanted the stimulus of lifting heavy under fatigue. The round of 6 took 2-3 business days. Haha

Practiced freestanding HS, best was prob 10-12 secs. Set of 15 knee raises after.

78 total reps.

This was humbling. And I don't mean how the kids use "humbling" today ("Humbled that all my hard work paid off in a 1:54 Fran today, bless). Started 115 from the floor. Stopped after first set of 4 to switch to 95, went hang squat cleans from there. First time w/ that volume of HSPUs in years, so....bless?

2 reps short of a round of 10 @ 145 focused on quality and was feeling slow from a long session of rucking yesterday started out a #55 then went to #75

Woke up with jacked up shoulders today for some reason... must have slept on my side weird or something. So today's WOD was a no go for me. Instead I subbed in my own WOD.

5K Run for time with a running clock ---> Every 5 minutes stop and do 20 pushups.

Took me 35:21 to finish. Those 140 push ups were alright and actually loosened up my shoulder a bit which was nice.

No motivation. Not even a box checker today.

95# SC and piked push-ups, feet on a 24” box

1 full round in 9:33

60/5’8”/157

handstand practice was basic freestanding holds

Couplet scaled to 135lb squat cleans and wall facing HSPU to Abmat

88 reps

Practiced Handstands for 15min, managed a few at around 20sec

Used 60 Kg on the bar for the second part of the workout,

78 Reps

Felt like a grind having to break things up into manageable sets

Handstand Skill Practice

15 minute EMOTM of:

1 Press to Handstand

Rx 99 reps

*That was a very challenging workout.

Boz you are crazy!

HS practice: various holds, mostly against wall, some free, HSPU slow descents (4-5s), kick-up practice

95lb squat cleans, WFHSPU to abmat

Completed 30 reps of rd.2 (6 of 8 cleans) = 90 total reps

I expected this to be tough, but this was way tougher than I expected.

Skill - 10 rounds of handstand hold against wall

Metcon - 89 reps (scaled) 125# SC + knees on box pike push up (20" box)

Great to see the typo on the main page was corrected, from 'qualify of life' to 'quality of life'. I find it strange that there is an image included on the homepage of what appears to be Marjorie Green. I'm not overly political, or even American, but seems to contradict the image CrossFit is trying to portray. Just my 2 cents.

handstand walk 4m max

hspu strict

squat clean 60kgs

87 reps

Skills: Press to HS from 45s

couplet: 135-lbs, 69 total reps

True to form, I did our Friday Bulletproof workout instead.

~750m buy-in run, then

4 Rounds for time (with 20# vest)

20yd Bear crawl w/ 35# KB drag (10yd down and back)

10 MedBall cleans (20#)

10 Pull-ups

~10:45

3 min rest, then

12 min AMRAP

50 yd Sprint-Carry (25yd down and back no load, then with 2 ammo cans)

15 Push-ups

15 Overhead walking lunge steps (24kg KB)

5rds + 1 sprint

2 min rest, then 50 box step-ups (20") with 20# vest and 2x15# DBs

Far off from what was programmed for today, but a fun workout.

Practice handstand skills for 15 minutes.

Rest. Then,

Complete as many reps as possible in 15 minutes of:

2-4-6-8-10 reps of:

Squat clean

pike holds

2 rds

Question, do we know if Sundays are going to be rest days going forward?

58 reps

Full cleans at 165lbs

Rx wall facing HSPUs

(Finished 10 cleans and 8 HSPUs)

Fid some HSW practice yesterday, so I didn’t do more today.

15 min hs practice

Scaled to

95#

back facing hspu to abmat

one round @ 14:22

m/53/175

This has to be a top 3 wod in which I mis-judged my ability/fitness level....

Chad prep

3 rnds

20 rkbs 53#

1 min plank

untimed

88 reps

#115 squat clean

Handstand push-ups

Practice handstand skills for 15 minutes.

Rest. Then,

Complete as many reps as possible in 15 minutes of: walk skill and sospensione

2-4-6-8-10 reps of: 7

Squat clean with 143 lb :7 rounds 2-4-6-8-10-2-4

Wall-facing handstand push-up 7 rounds 2-4-6-8-10-2-4

*Any time you complete the round of 10/10, start over again at 2 reps

Freestanding handstand holds.

Completed the second round using 2x10 Kg DBs.

Good day,

I wasn't feeling very well today.

I have done one round + 6 reps with 135 lbs+scaled hspu from a bench.

thanks and regards

Michele Spinella

Globo wod: If your gym doesn't allow HSPU, handstands on the wall or wall walks sub waiters walks with heavy dumbbells, heavy dumbbell overhead holds, planks, and bear crawls in the skills portion. Dumbbells sub dumbbell squat cleans 50/70lb dumbbells. If you can't do the wall facing hspu because of gym restrictions do high incline bench presses with the same dumbbells ( scale if necessary). If you can't do wall facing hspu's and your globo allows HSPU's sub regular strict HSPU's (scale as necessary) and 2 wall walks per round.

Champions Club Scaling Notes

RANT

Twenty(20)(!!) years ago today, to the best of my knowledge, the very first Compare-to Link was posted under a CrossFit workout. Comparing to a previous workout had been inferred in previous workouts (especially Diane) but Gwen seems to be the one that gave athletes a specific comparison. What I'd also like to bring to your attention is how the Compare-to's were worded at the time; while I wasn't doing CrossFIt at the time (I was just a 6th grade lad sneaking ankle weights under my school uniform pants at St. Dennis) I read them now to mean more of a "know what you did" rather than "try to beat your score." Both sound similar, but I think the distinction comes from treating workouts like training/practice ("know what you did") and treating workouts like a test ("try to beat your score"). Let's use today's workout as an example; the handstand practice is obvious, but the wall-facing handstand push-ups really bring us to a decision: do we want to use today to test how much stamina and speed in something that passes as a rep for a hspu, or do we want to use the opportunity to do handstand push-ups in a way that translate to other things pretty well. Carl Paoli was the first person I saw teach hspu this way (in Jason Khalipa's backflip video series if I recall correctly) and it makes a lot of sense that giving a little extra care to keep your midline tight and your shoulders loading first can lead to serious gains elsewhere... but what does that mean for your Compare-to?

WORKOUT THEMES

Gymnastics and weightlifting,with an emphasis on strength. Jumping, overhead, changing orientation, squatting without connection, a rep scheme that invites stamina to play a factor in intensity

SHORT MEDIUM LONG

LIGHT

MEDIUM

x

HEAVY

FORMAT/MOVEMENT QUESTIONS

See rant about compare-to

Scale to work on whatever's my limiting factor or see where I'm at with what's listed?

How hard do I want to take the practice portion, considering I have more handstands in the workout?

Is my technique good enough to have a timer on cleans and handstands?

NEW TO CROSSFIT SCALE

AMRAP in 20 minutes of:

10 cleans (probably from hang)

2:00 handstand practice

MY STUFF

Rest day for me, still on 3-on-1-off

GENERAL FEAR LEVEL: 7? Might be worse if it's in your wheelhouse