For time:
600-meter row
12 hang squat cleans
6 wall walks
400-meter row
8 hang squat cleans
4 wall walks
200-meter row
4 hang squat cleans
2 wall walks
♀ 125 lb
♂ 185 lb
Stimulus and Strategy:
Today’s workout is a triplet with a descending rep scheme. The loading of the barbell should be moderate to heavy. Choose a weight that allows you to complete the reps in three sets or fewer. Push the pace on the rower and manage your reps on the wall walks. Breathe between reps and don’t burn out in the first set.
Scaling:
Reduce the loading of the barbell. Reduce the distance on the rower.
To reduce the complexity of the hang squat cleans, use a pair of dumbbells or consider performing a hang power clean, plus a front squat for each rep. For the wall walks, reduce the range of motion by only taking 1-3 steps toward the wall.
In case of injury or limitation, for the row, perform a 600/400/200-meter run or 500/900/1,300-meter Echo bike. For the hang squat cleans, consider hang medicine-ball cleans or kettlebell swings, plus a goblet squat. For the wall walks, perform inchworms, plus a push-up for each rep.
Intermediate option:
For time:
600-meter row
12 hang squat cleans
6 partial wall walks (2 steps toward the wall)
400-meter row
8 hang squat cleans
4 partial wall walks (2 steps toward the wall)
200-meter row
4 hang squat cleans
2 partial wall walks (2 steps toward the wall)
♀ 95 lb
♂ 135 lb
Beginner option:
For time:
600-meter row
12 hang squat cleans
6 inchworms
400-meter row
8 hang squat cleans
4 inchworms
200-meter row
4 hang squat cleans
2 inchworms
♀ 35 lb
♂ 45 lb
Coaching cues:
For the hang squat cleans, finish the second pull before getting under the barbell. Focus on jumping and getting the shoulders behind the barbell before pulling under the bar.
Resources:
Rowing
The Hang Squat Clean
The Wall Walk
The Inchworm
Find a gym near you:
View the CrossFit map
Comments on 251205
177 Comments
Rx w/ 40kg barbell
15:25
2000 meter row
Into -
600 row
12 High Hang Power Cleans 56kg
12 back extensions
6 inch worms - Pushups
600 meter row
8 HH Power cleans
12 back extensions
4 inch worms
600 meter row
4 HH Power cleans
12 back extensions
2 inch worms
Time: 47:00
17:36 - Rx’d
M/53/85
Hpc 135#
Partial w.w 2steps
15:25
17mins intermediate 🫠😭
12:17 rx
M/39/6’/176#
For time:
600-meter row
12 hang squat cleans
6 wall walks
400-meter row
8 hang squat cleans
4 wall walks
200-meter row
4 hang squat cleans
2 wall walks
*155-lb. barbell
12:23
(HSC 6+4+2/4+3+1/4)
Deo gratias
For time:
600-meter row
12 hang squat cleans
6 wall walks
400-meter row
8 hang squat cleans
4 wall walks
200-meter row
4 hang squat cleans
2 wall walks
85lb
14:36
HSC I used double kb @24
Every 2:30minx6 Rounds
3 Hang Squat Clean
215-215-235-235-255-255
Workout - 11:36
Intermediate Rx but upgraded partial wall-walks to full. Rhomboid injury bothered a little here.
Time = 14:40.13
M/34/5’9”/180#
Rx- 14:27
It was all about the squat cleans for me. I did them in doubles with a 15-30 second rest between sets. I row’d around a 1:57-2:00/500m and did the wall walk with a quick 3-5 second rest between reps.
Echo bike 1300/880/440
Full walk walk
14:18
13:58 Rx
Completed 12/11 rest day. started RXd but after failing the 2nd HC I dropped weight to 135 lbs to finish. Rest kept RXd.
14:27.
hats off to folks doing this RX especially those with the blazing times. This is a tough one.
Scaled to 135 barbell
16:42
23:45
Male/45YO/178c/93KG
Time: 17:57
RX’d
I did quick singles for the hang squat clean. Helped control heart rate.
Rx Intermediate option
15:33
135!power squat clean
Inch worms
17:14
RX 14:25
RX movements
Scaled weight 95lb
Scaled 62 female 21:29
M31 / 187cm / 101kg
Full Rx
13:52
Ski Erg
Wall walks
Front squat (45lb bar)
95lb power cleans
Raw. Unfiltered. Exactly how real training should look.
600 m row
DB Power Cleans (2×35 lb)
Partial Wall Walks
400 m row
DB Power Cleans
Partial Wall Walks
200 m row
DB Power Cleans
Final Wall Walks
12:22 net time.
No editing. No perfect angles. No “highlight reel.”
Just honest work on a day that was supposed to be a rest day.
My body was tired, but my mindset showed up first.
Some days the win isn’t about intensity —
it’s about choosing to show up even when you planned to do nothing.
Not perfect. Not polished.
But real.
And real is where progress happens.
Took it easy today cause of pain in lower back
60lb barbell (all they had)
13:14 @165#
30:17
95lb hang squat clean, broken
Inch worm/pushup, broken
M 55/210/6’
Scaled barbell to #95 everything else rxd.
13:59.
95lbs (elbows were not feeling it)
Last 2 rounds were unbroken reps
14:27
that was really heavy for me!
i couldn’t do barbell unbroken!🥲😂
95lb BB
13:35
Mistakenly did snatches instead of cleans.
BB @ 135lbs
Everything else RX
Round 1 - 5:07 (HSC 6 / 6)
Round 2 - 3:54 (HSC 8)
Round 3 - 2:03 (HSC 4)
Total - 11:04
Scaled intermediate to 75#
19:00
Having sporadic trouble posting lately, so trying again, while I can! SO many insanely fast times & Rx weights today! Super impressive all!
Scale: 10:25 1 DB Hang Squat Clean de 50lbs *punho direito ferrado e não dá pra fazer com barra nem HS Walk
scaled to 135#
115 lbs
M/44/205
Subbed 70 DBs for 185 (no barbell available)
600-meter row
12 hang squat cleans
6 wall walks
400-meter row
8 hang squat cleans
4 wall walks
200-meter row
4 hang squat cleans
2 wall walks
♀ 125 lb
15:54 RX
15:13
SC: Barbell 60 kg
14:47
M44
For time: 18:30
600-meter row
12 hang squat cleans
6 inchworms with a pushup
400-meter row
8 hang squat cleans
4 inchworms w/pushup
200-meter row
4 hang squat cleans
2 inchworms w/pushup
♂ 133 lb
42/m
For time:
600-meter row
12 hang squat cleans
6 wall walks
400-meter row
8 hang squat cleans
4 wall walks
200-meter row
4 hang squat cleans
2 wall walks
*** substitute: did 155 lbs
time: 17:34
Intermediate #65
17:53
600-meter row
12 hang squat cleans
6 wall walks
400-meter row
8 hang squat cleans
4 wall walks
200-meter row
4 hang squat cleans
2 wall walks
♂ 185 lb
Score: RX'D 00:19:52
For time:
600-meter row
12 hang squat cleans
6 inchworms
400-meter row
8 hang squat cleans
4 inchworms
200-meter row
4 hang squat cleans
2 inchworms
♀ 15, 25, 35 lb
15:12
Rx 11:38
Nice!!!!
Outstanding!
For time:
600-meter row
12 hang squat cleans
6 inchworms
400-meter row
8 hang squat cleans
4 inchworms
200-meter row
4 hang squat cleans
2 inchworms
♂ 65 lb, 75 lb, 85 lb
Barbell @ 135
Cleans: 6/6 - 5/3 - UB
wall walks: took quick breaks half way on first two sets then a quick 2 reps on last set.
Row: 1:53-1:56 between the 3 sets.
Sorry, but cleans injury from last month was an issue. Modified to 1/2 mile assault bike, 10 x 215 DL and 10 WW; same bike then 8 DL and 8 WW then 6 DL and 6 WW @ about 27 minutes.
12:27 @135
Rx 11:30
That’s excellent, especially with the extra work!
Fantastic!
39 M / 190lbs / 70”
RX 14:00
Awesome!
Very well done!
Rx’d: 19:37
Tough to get in a rhythm with the cleans.
That’s awesome you hit this Rx! 185 HSC is no joke!
Great work brother!
64/male
getting back in
row-rx
hang cleans 100lb.
inchworms w/pike pushup
13:50
Intermediate
*#165
18:16
Intermediate scaled to 65lb
19:25
15min25 - inter weight
18:22.93
-600m run
-22x KBs hang squat cleans
-6x wall walks
-400m run
-22x KBs hang squat cleans
-4x wall walks
-200m run
-22x KBs hang squat cleans
-2x wall walks
Don’t have a barbell or plates; subbed 35#KBs in place of and increased reps to make up the difference
16:58 with 135 otherwise as rx’d
19:03 for Dad with 15lb DB hang clean+fs and stationary inchworms from ground to standing and back otherwise as rx’d.
46/176cm/173lb
Broke HSC 5-4-3, 5-3, 2-2 and wall-walks as singles…rowed at a faster pace than I wanted to, and faster pace each round. (1:56/1:53/1:47)
tiempos de ronda
R1 | 02:04 |
R2 | 02:32 | +28 s
R3 | 01:10 | -82 s
R4 | 01:45 | +35 s
R5 | 02:29 | +44 s
R6 | 00:41 | -108 s
R7 | 00:56 | +15 s
R8 | 02:13 | +77 s
R9 | 00:21 | -112 s
Ø 01:34
Tiempo restante: 00:02 = 14:13
time:
60 SDHP KB 45 LB
12 hang squat cleans 95lbs
6 wall walks
40 SDHP KB 45 lb
8 hang squat cleans 115lbs
4 wall walks
20 SDHP 45 lb
4 hang squat cleans 125 lbs
2 wall walks
Scaled
95 lb hang squat clean, Rx row distance and wall walks
Rx meters rowed & reps-scaled to 65# BB, but misread & did full squat cleans, WW were partial: 3-4 "steps" to wall after kick up
10:46
Nice work!
Great job!
115 on Hang Clean Squats
Rx
13:25
Awesome job!
12 : 32 Rx
Pretty much the whole workout was the hang squat cleans for me. Anybody else?
Intermediate today.
Nice little WOD. great to ease up on my ankles after those 400m runs this week.
88lbs on BB for HCS
wall walks were scrappy today coz I blasted the row at 40s/m
15:04
Dang!
Amazing!
600-meter row
12 hang squat cleans : 30 kg
6 almost wall walks
400-meter row
8 hang squat cleans : 30 kg
4 almost wall walks
200-meter row
4 hang squat cleans : 30 kg
2 almost wall walks
I'm two hands away of doing a proper wall walk
Great work!
M; 35; 6’0; 185
-First set of hang squat cleans was with 95; 115; and 135
Scaled 16:25
115lbs HSC, WW to 12-14 inches from wall. Did consider Chris S’s rant while executing. So awesome he posted again. Rows were 2:07, 1:25, :40 with C2 on Drag 5. HSCs in sets of 4. WWs were singles.
Solid, Lincoln!
Posting problems again.
intermediateish
37m 220# 5' 9''
400m run w/ burley loaded w/ 75lbs(little helpers)
12 crossfit style kb swings 55#kb
6ww
400m again
10 kb again
4ww
400m final round
10 kb swings
2ww
For time: 11:24
600-meter row
12 Kettlebell Swings (25lbs)
6 inchworms
400-meter row
8 Kettlebell Swings
4 inchworms
200-meter row
4 Kettlebell Swings
2 inchworms
9:56
RX’d
Terrific!
M/37/210/6’2”
9:17 Rx’D
💪🏼💪🏼
💪🏼💪🏼
Holy cow
Incredible!
For time:
600-meter row
12 Kettlebell Swings
12 Goblet Squat
6 inchworms
400-meter row
8 Kettlebell Swings
8 Goblet Squat
4 inchworms
200-meter row
4 Kettlebell Swings
4 Goblet Squat
2 inchworms
55 lb Kettlebell
Total time: 14 minutes 21 seconds
For time:
600-meter row
12 hang squat cleans
6 partial wall walks (2 steps toward the wall)
400-meter row
8 hang squat cleans
4 partial wall walks (2 steps toward the wall)
200-meter row
4 hang squat cleans
2 partial wall walks (2 steps toward the wall)
♀ 83 lb
16:50.83
Intermediate +:
For time:
600-meter row
12 hang squat cleans @155#*
6 wall walks
400-meter row
8 hang squat cleans
4 wall walks
200-meter row
4 hang squat cleans
2 wall walks
14:46
95lbs barbell*
12:47
*Went light: wrist is still tender from 251201 sprain (fell off the barrier).
56M
14:27
125# barbell
13:13
135 lbs squat cleans, inch worms vice wall walks
Beginner, 13:54.68
(-:
13:12
85lb, first day back from a cold. Feels great to be back in the gym!
Treadmill run 600,400,200
Dumbbell cleans 40-12, 45-8, 50-4
Half wall walks 6,4,2
45#
Intermediate w/ 6 steps to walk
25kg BB Hang Squat Cleans
155lb
25:08
RX: 18:41
95# hang squat cleans, and inchworms instead of wall walks
All just for practice and to get moving....
untimed
rows
sqt clns 95#
wall walks
Pick a lame excuse-
cold garage gym
stayed up to watch the Lions beat the cowboys :)
12:34
Killer Luis, pretty much bodyweight cleans too right?!
Indeed Chance! ;)
hang squat cleans 155lb
wall walks>>Alt. DB press×4 50lb
15:25
16:30
M 53/78kg/175cm
For time: 20:56 min.
600-meter row
12 hang squat cleans
6 wall walks
400-meter row
8 hang squat clean
4 wall walks
200-meter row
4 hang squat cleans
2 wall walks (I did 4 by mistake)
♂ 185 lb scaled 155lb (70 kg)
Tnx
11:05
“That’s a terrible cowboy name!” - Owen Wilson Shanghai Noon
great time on the workout though, maybe someone will go sub-10…..
13:36
M/55 👨🏻🦳
@60 kg
600 R, 12 SC, 6 WW = 11:18
400 R, 8 SC, 4 WW = 07:44
200 R, 4 SC, 2 WW = 03:40
TT -> 22:42
Rx 25:48
Had to break habg squat cleans in R1 (3x4 sets) and R2 (2x4 sets)
Champions Club Scaling Notes
RANT
We're still following the year-to-date workouts from 2005; today (December 4) is the 20 year anniversary of Nasty Girls first being posted, and tomorrow (December 5), according to the main site, is the 20 year anniversary of San Francisco CrossFit's first workout. Here's an archive link (w/f safe) from the main site. I bring those up for two reasons: 1) because I'm a dork and I find CrossFit history lessons really cool, and 2) because I'd like to talk about Fear.
Can you imagine starting a business in a parking lot!? A freaking parking lot! There is enough unknown in starting a business that is actually housed between walls and a ceiling; I can't imagine adding the possibility of a rainstorm blowing everything away or... /googles wild animals in San Francisco... sea lions flopping into the space and chewing up the bumper plates. Somehow, Kelly and crew overcame that fear and developed what became, from my outside perspective, the most influential coaching in the CrossFit ecosystem outside of the original Santa Cruz box.
Now go and watch that original Nasty Girls video and try to find the slightest hint of "pacing". These are the three of the four fittest females on the planet at the time (Kelly Moore being the other one) being recorded competing against each other for the entire internet to see. When this happens during a 1500m race at a major track meet, the athletes stay grouped tight, keeping a steady pace so they don't die out, and wait for someone else to make a move. Annie, Nicole, and Eva used Fear as their medicine ball for squats, squashing it with every single rep. Break up the muscle-ups? Yeah right! Not when racing their rivals!
Since the end of May I've really began to notice how much of a real, living thing Fear is. I know it sounds obvious, but it's been one of those things that become for evident the more I look for it. Like, when my mom says go to my room, I go to my room; when Mrs. Clark says stay in from recess because I forgot to write my name on my math homework, I stay in from recess; when Coach Speedy says to meet the pass, I meet the pass; when the city of Madison Heights says to pay my business license, I pay my business license; and when Fear says my arms might give out if I walk any closer to this wall, I come out of my wall walk early. It's not a technique issue, it's not a strength issue, it's not a stamina issue. It's Fear.
For all my OGs on here - Mel, Jonathan, Jim, Mike, Coastie, etc. - I'd like you to consider your fitness for a minute. Like, really consider it. You guys are bad, man! I know you guys can always get better at stuff, and that's the beauty of CrossFit: it is so general and so essential that I can't see a scenario where you can't find one of the 10 General Skills to improve on. But for you guys, I would be very confident saying that on any given workout, none of the 10 General Skills are your limiting factors. Are you sure you need to improve your endurance, or were you just afraid of what pushing that pace might feel like? Are you sure you need to improve your power, or were you just afraid of dropping under the clean? Are you sure you need to mix up your programming, or are you just afraid of trying really hard at a workout and missing a pr?
With your guys' permission, I'd like to come at these notes from an intangibles perspective, because as fit and talented and experienced are you guys are, I'd bet you'd find more room for improvement in those areas rather than strength. So for this workout, see if you can identify how many times Fear dictates what you do. It doesn't necessarily mean you have to do anything about it yet, just be aware of it. Does your effort and strategy reflect fear of discomfort and fear of posting a "slow" time by your name, or is it free from Fear's commands and on your own terms?
Love you guys for real!
Chris
Oh crap! I forgot to add my man Link! I owe you for that my man!
Apt post for me today Chris-
I didn't have to think about it long--Intensity for sure for me.
I know what some wod's are supposed to feel like and I have to
mentally work to "get there"
However, I did know that I would be up later than normal last night watching the Lions and that my garage would
be very cold, so I planned on "practicing movements" so I was ok with my workout this AM.
So I'm trying to plan days/wods to really work on my intensity and learning to listen to my body--while sometimes telling it
to shut up:) and just let loose as best I can.....
My .02
Good post Chris!
My man, it’s great to see you on here again, and as insightful as ever!
Fear is always part of the calculus. I’m not afraid of not hitting a PR, posting a crap result or being ridiculed because my score was subpar. I’m definitely not afraid of discomfort as that is the norm for me these days. However, fear of injury is something that is always there and impacts every workout. I’m afraid of new injury, re-injury, or exacerbating an existing injury because I know that when it happens it puts me out of the fight if you will for a period of time. That fear has only grown as I age because it takes longer to recover every year that passes. So what do I do? I scale, I modify, and in some instances completely avoid certain things or attack the work differently all together in order to hedge my bet - but I don’t do nothing. Could I have gone heavier in the HSC today? Probably, but my elbows and wrists, and maybe my back and knees may have been wrecked for hours or days afterwards, so I scaled to what was likely to be tolerable.
As always, your rants are most appreciated!
Chris! Thanks for the shout out and your wise words. I should’ve read them before the workout!
Oddly, I think the “fear” I get is more FOMO when I should scale but I don’t unless I physically have to. Because I’d rather have a shitty time/result at Rx than not go for Rx to “hang with the big dogs” as a mediocre, aging athlete (this is not a knock at anyone that scales regularly! I have a humility problem when it comes to working out ). But that does cause me to miss the mark on the intended stimulus sometimes. Like today… I missed the first two clean attempts and almost fell on my ass. Thought about decreasing the weight (and should have to increase the pace), but hubris won the decision and I did almost all singles.
Also, I should be more afraid of injury as I get older, but I’ve gotten used to “playing through” pain. Probably to my future detriment. We’ll see how that affects my long term resilience….
Good to see you post again!
mic check
Check one two.
lima charlie