4 rounds plus 2 reps
1 round plus 1 rep
1 round plus 4 reps
Rx’d

4 min
3 wall face hspu 
5 shut runs
4+3

4 min 
6 shspu 
5 shut runs
3+9

4min
9 Kip hspu
5 shut run
3+10

Beginner, 20# dumbbells

6 rounds + 21 shoulder presses + 8 shuttle runs 

Rx
3r+6
3r+6
3r

M/38/6’/178#

4+4, 3+9 and 3 rounds Rx on 12:00 running clock 

Deo gratias

Modified:
--
As many reps as possible in 4 minutes of:

7 DB shoulder press @ 12,5 kg
15 DB SDLHP @ 2x 10,5 kg 

As many reps as possible in 4 minutes of:
11 DB push press @ 12,5 kg
12 DB SDLHP @ 2x 10,5 kg 

As many reps as possible in 4 minutes of:
15 DB shoulder press @ 10,5 kg
9 DB SDLHP @ 2x 10,5 kg 

> 4 rounds  > 4 rounds > 3 rounds + 9 + 8
--
Peace. 

As many reps as possible in 6 minutes of:
3 wall facing strict handstand push-ups with 1 ab-mat
5 shuttle runs

As many reps as possible in 6 minutes of:
4 strict handstand push-ups with 1 ab-mat
5 shuttle runs

27 reps
17 reps

42 Yof - 205lbs
I did a leg workout before this. 
I could have done 20lb weights for shoulder press but I was so exhausted from those damn shuttle runs I didn’t raise the weight. 🤷
got 4 full rounds done with 15lb weights. 
Whoop! 

Beginner option:
As many reps as possible in 12 minutes of:
3 dumbbell shoulder presses
10 shuttle runs
6 dumbbell shoulder presses
10 shuttle runs

M/50-54 🎅🏻
Intermediate. Scaled all HSPU kipping
4 rnds
2 rnds + HSPU

RX 4+2, 4+2,4+1.  136 total reps.  All done on a 12 minute clock.

M / 95 kg / 30 y

RX:  AMRAP 1 - 5 ROUNDS
        AMRAP 2 - 5 ROUNDS
        AMRAP 3 - 4 ROUNDS

Beginner - DB 10kg
5 rounds + 18 presses + 5 shuttle runs

Rx.
27/44/59

Intermediate, subbed ring dips for kipping HSPUs & 12 jumping lunges for runs

6 rounds
3 rounds + 2 dips

Rx   163 reps

5+3
5
4+9


That was an awesome workout!!!

Scaled to pike push-ups
1: 5 rounds + 1 run
2: just shy 4 rounds
3: 3 rounds

Intermediate, except I screwed up and did 25m instead of 25ft. by mistake. Round 2 did 10x30#DBs shoulder presses. 
1: 3 rounds + 3 reps
2: 3 rounds + 10 reps. 

Did the beginner option: 7 rounds of dumbell presses(84 total) using 12 1/2#, 7 shuttles(rowing 175 meters).

Scaled
12 minutes of 3-6-9 etc pike push up with 10 shuttles in between 

3-6-9-12-15-18-5

Rx 

AMRAP 1: 6 rounds = 48
AMRAP 2: 5 rounds + 4 reps = 59
AMRAP 3: 6 rounds = 70

Total: 177

no rest between sets

M/33/175
2023 Quarterfinalist 

Scaled Beginner MOD
7 rounds + 8 shuttle rums
Time 12 min

Intermediate, did 105lb 3SP and 6PP. Those shuttle runs got me…
round 1 6+3+1 run
round 2 5+6+1 run. 

Beginner 
6+14
(30lbs)
*Feeling off today like I'm coming down with something*


GWU: Full Body Rot./JJ’s/Inchworm Push-ups/Cossacks/Banded Lat

SPWU: Running Drills/Shuttle Pract
DB Press ^ Wod weight 

Cool Down: Bar hang/Shoulder work/Hip work

Beginner RX @ 25lb Dumbbells

TR: 6Rnds + 14 DB SP

Beginner 
for reps 12 min time limit
3 db shoulder press
25 ft 10 shuttle run
6 db press
25 ft 10 shuttle run
9 db press
25 ft 10 shuttle run
12 db press
25 ft 10 shuttle run 
15 db press
25 ft 10 shuttle run
18 db press 

Rx 
AMRAP 1: 5 rounds = 40
AMRAP 2: 4 rounds + 6 reps = 50
AMRAP 3: 3 rounds + 11 reps = 53
Total: 143

No rest between rounds other than to tie my shoes after #2.
M/30s/229lbs

Rx’d:  
Cycle 1:  3 rds + 3.5 reps 
Cycle 2:  2 rds
Cycle 3:  2 rds + 9 reps 

Total reps: 86.5

My Training on Monday, January 29 at noon.
Part 1:
As many reps as possible in 4 minutes of:
3 Wall-facing Strict Handstand Pushups
5 Shuttle Runs
I completed 2 Rounds + 2 HSPU + 1 Shuttle Runs.
https://youtu.be/zzK1mwvkCKk

Part 2:
As many reps as possible in 4 minutes of:
6 Strict Handstand Pushups
5 Shuttle Runs 50 ft
I completed 3 Rounds.
https://youtu.be/rrUXczRdbh0

Part 3:
As many reps as possible in 4 minutes of:
6 Kipping Handstand Pushups
5 Shuttle Runs 50 ft
I completed 2 Rounds.
https://youtu.be/rrUXczRdbh0

Beginer with 25kg. Amrap 12 min full 7 rounds = 21 press and  70 shutlle run (in total) 

This Workout smells like a open workout 

scaled:
12 min of:
6 strict HSPU (back to wall)
200 meter runs

8 rounds + 6 HSPU/60 meter run

Did the intermediate, can’t do wall facing…

1st 6min - 2 rds + 2
2nd 6 min - 3 rds

As rx’d, 4 rounds + 3 SR (38) / 4 rounds + 1 SR (51) / 3 rounds + 3 HSPU (45).  134 total reps.

Runs got easier as I went along, HSPUs got harder.  I don’t really kip them, so the set of 9 was tough – had to break those 6-3.  Did the cartwheel thing to get into wall-facing HS, and then rolled out.  Only smacked my foot into the door hard once.

50m/5'10"/185

53/70"/M/213.6

Due to injuries I began this WOD using 2 25lb DBs as my scale for the HSPU and did shuttle runs RX. After the round with 15 reps I still had over 3 minutes of rest time so I shifted gears and restarted the WOD using a 95lb barbell, starting with the barbell overhead using a snatch grip and lowering the bar to the top of my head and then back up. 

I made it all the way to the round with 27 HSPU but could only do 24 press reps. 

Scaled/subbed Intermediate version

6 min AMREP
3 Shoulder Press (2x55# DBs)
5 Shuttle Run (Rx distance)
5rds + 3 SP = 18 reps
2 min rest
6 min AMREP
6 Push press (2x55# DBs)
5 Shuttle runs
5rds + 6 = 36 reps = 54 total reps

No version of HSPU were happening (still can't load the elbows like that), so opted for the scale/subs I did.  Did 3 rounds of 20sec HS hold, 200m run and 75ft farmer carry with 2x55# DBs afterward.

Beginner option using 20Kg DB and 5 shuttles each round,
 
Completed the round of 27 reps

12 dumbbell presses, 5 shuttle runs
14kg

Beginner

4 rounds 
2 + 6 hspu
1 + 9 khspu 

Rx 
1)5
2)5
3)4

Rxd. checked the box hardcore. Didn’t push anywhere. 

2+2 runs
2 even
2 even 

5 rounds - 30lb DBs strict press
4+6 - 20lb DBs strict press
4+9 - 20lb DBs push press

4 rounds + 4 reps
4 rounds
3 rounds

Rx’d

15 WFHSPUs
20 shuttle runs

12 strict HSPUs
5 shuttle runs

13 kipping HSPUs
5 shuttle runs

= 70 reps ?

As intermediate, except used one abmat for part with strict HSPU
6 rounds/5 rounds + 3 kipping HSPU (flat surface for these)
all HSPU (both variations) unbroken every round 
tested strict HSPU to abmat but could only do singles so used abmat to preserve stimulus 

Rehabbng scapular nerve:
2x wall walks + 5x shuttles = 3 rounds + 2 wall walks + 3 shuttles
6x pike push-ups + 5x shuttles = 4 rounds
9x 20-lb DB shoulder press + 5x shuttles = 4 rounds + 9 DBSPs + 1 shuttle
DBSPs revealed relative health -- left way too easy, right barely got there

5,4,3+12
Used abmat 2nd and 3rd rds

SC 3 str HSPU/6 str HSPU to 2" mat/9 str HSPU to 4" mat...2+2/-, 1+6/3, 1+9/3
= Total reps 64

Scaled to DB press Progressed to 24 reps with 10 shuttle runs

Beginner option 25- lb dumbbell 4+10 shuttle runs

Rx, 10 rounds total, 107 reps

1) 4 rounds
2) 3 rounds
3) 3 rounds

RX
1º Amrap = 5 Rounds 
2º Amrap = 5 Rounds
3º Amrap = 4 Rounds 

M- 52 / 5'7 / 210 
Intermediate (banded hspu)
1st  6 minutes- 5 rounds 
2nd 6 minutes-  4 rounds

Beginner
5

Beginner

6 rounds + 21 presses and 5 shuffles

As many reps as possible in 4 minutes of: 
3 wall-facing strict handstand push-ups 
5 shuttle runs
3 Rounds in 4 minutes 
As many reps as possible in 4 minutes of:
6 strict handstand push-ups
5 shuttle runs
3 Rounds in 4 minutes
As many reps as possible in 4 minutes of:
9 kipping handstand push-ups
5 shuttle runs
3 Rounds in 4 minutes

perfect

Champions Club Scaling Notes

RANT
I probably need to reformat these notes a bit, seeing as I haven't been doing the main site for a minute.

					SHORT		MEDIUM		LONG

LIGHT

MEDIUM						x

HEAVY

FORMAT/MOVEMENT QUESTIONS
How much integrity do I want to treat the shuttle sprints with? Are they recovery between HSPU or are they meant to make the HSPU more tiring?
How strict are "strict" HSPU?
Will I allow my toes to help creep me up the wall on the wall-facing ones?
Do I have all three options of HSPU available to me while fatigued?
Do I need a straight-line run instead of shuttle to work on technique?

NEW TO CROSSFIT SCALE
AMRAP in 20 minutes of:
Run 200 meters
1-minute handstand practice
5 slow, strict push-ups

GENERAL FEAR LEVEL: 6?

Globo wod: If your gym doesn't allow you to do HSPU sub the scaled dumbbells version but increase weight as follows.  Rx do dumbbell strict shoulder presses at 75% bodyweight total.  Intermediate do dumbbell strict shoulder presses at 60% bodyweight total. Scaled follow scaled guidelines.  If possible follow up with handstand holds and handstand walks. If shuttle runs are not an option in your globo sub 200m treadmill sprints with a high incline.