5 attempts at each of the following:
Broad jump 50 ft. in as few jumps as possible
3 pull-ups as slow as possible
Max set of strict freestanding handstand push-ups
Rest as needed between attempts.
Post lowest number of jumps, longest pull-up time, and reps of handstand push-ups to comments. | Compare to 170613.
Comments on 200229
37 Comments
남(m)/45/171cm/98kg/220829/
5 attempts at each of the following:
Broad jump 50 ft. in as few jumps as possible
3 pull-ups as slow as possible
Max set of strict freestanding handstand push-ups
Rest as needed between attempts.
Post lowest number of jumps, longest pull-up time, and reps of handstand push-ups to comments./
8회-3초-0회/
목요일 저녁와드
CFWUx2
10 jumps each rnd
30,35,35,35,30 secs
5 strict hspu each rnd (can't do free standing)
EMOM, 39# dumbbells:
squat
bent-over row
shoulder press
11+4+5 = 20
(can try > 11 squats next time)
6 jumps without resting beforehand.
(5 would’ve been impossible and 6 kinda ez)
60 seconds first two rounds should’ve tried for longer the first round. Then 54/45/55
Tried a free strict handstand pushup from headstand on a 2” mat each round. Maybe sort of got one. Then spent the remainder of 4 minutes each round trying to get my longest free hold. (8/13/7/13/5 seconds):
Not a great hand balancing day! Rested as needed before pullups, usually about 2 minutes until round 5 and didn’t rest much before handstand stuff until round 5.
185/40/69”
6
31 sec
2
Jumps: 6, pull-up: 42secs, push-up: 1 (headstand push-up)
3 rounds
6-6-6
:40-:48-:45
8-6-11 (band assisted)
(6-:48-11) Sc
Shoulders weren't feeling it today + I can't do a freestanding HS but a few seconds so...Sc to DB press 45#
7/7/7/7/7
15s/18/20/19/18
7/7/7/6/6
7 (very close to 6), 1:23, 0 (practiced handstands but couldn't get a free standing rep)
Done on 0303
Only 3 attempts, short on time.
6 jumps
51 seconds
Strict HSPUs heels on wall, as close to wall as possible 6 reps
43/1.78m/77kg
55 YOM 5’6” 217.3
scaled
5 attempts at each of the following:
Broad jump 50 ft. in as few jumps as possible
3 pull-ups as slow as possible
Max set of strict PIKE Pushups
Post lowest number of jumps, longest pull-up time, and reps of PIKE push-ups
jumps 8,7.5,7,7,7.5
3 Chins slow 17,14,13,16,18 sec
max PIKE PUSHUPS 7,8,8,6,6
M/5'8"/155/53
Jump: 8, 7, 7, 7, 7
3 pullups: :60, :52, :46, :45, :36
HSPU (Heels on wall): 3, 1, 1, 2, 2
Dear all good morning
Don't we have?
GENERAL WARM-UP
SPECIFIC WARM-UP
Bryan Rosen we are you my dear friend?
Cheers.
14 mt Walkin lounge 2x22,5 dB front rack instead of broad jumps.
6-5-5-5-4 Hspu rx
Pup rx
Not for time.
10 9 10 15 9
22 16 13 18 24
1x5
Tried snowshoeing for the first time. The hills were tough but it was fun! Definitely used some different muscles, more.
M / 172cm / 80kg / 35
Broad Jump = 7,6.5,6.25,6,6
Chin-up = 55s,38s,40s,34s,33s
HSPU = 1 negative, 1 negative, 1 negative + 3 off box, 1 negative + 7 off box, 1 negative + 5 off box
Jumps = 7 (all 5 attempts)
pull-ups = 47s (44-40-43-37-47)
hspu = 7 (6-6-7-6-7)
hspu with heels touching wall, could not do free standing
:done!
Broad jump:2.8m
3 pull-ups:50s.
strict freestanding handstand push-ups：Three attempts.
https://youtu.be/S-mdovrfUyY
Champions Club Scaling Notes
RANT
I would guess broad jumps aren't put into workouts more often because of the
effect Olympic lifts have on jumping. But either way I think these are kind of
cool, and I would also recommend blocking movement by keeping the feet
together. Also - carrying over long jump technique in track - do not try and
reach out with your feet. It's same as running. Reaching for the ground will
just make you land sooner. Instead hold a knees to elbows(ish) position for as
long as possible. This will allow you to travel further.
PURPOSE
Practice day.
NEW TO CROSSFIT SCALE
AMRAP in 15 minutes of:
3 pull-ups
6 broad jumps
:24handstand
TRAINING SCALE
Add wall to handstand push-ups if needed
PRACTICE SCALE
As is, make handstands closest to freestanding as possible (ie. handstand walk > wall strict hspu)
INJURY SCALE
Save this one until you're fully healed. Scroll back a few and retest one.
GROUP SCALE
Haven't
figured this out yet. I tested this out solo but I think this could be a good
team workout. Let me get back on this one.
GENERAL
FEAR LEVEL: 2 if you know how to forward roll out of a handstand, 8 if you
don't and are still going to try freestanding
Broad jump 8-8-8
pull ups :33 :45 :45
hspu 1-1-1-1-1 (free standing to an abmat)
fun trying new stuff!
realized afterwards only did 3 attempts at jumps and pull ups
This one looks fun and is an opportunity to put forth a good effort on 3 separate tests. Here are some thoughts on each movement:
Broad jumps: 250 total feet of broad jumping is not a small amount, but being that there will be plenty of rest between 50ft efforts, I will likely have almost everyone attempt this exercise as prescribed. I will modify the distance or movement on an individual basis, if a special circumstance presents itself. On a side note, I will be sure to have athletes warm-up adequately and focus on landing mechanics.
Slow Pull-ups: Maybe I’m wrong here, but I take this to mean that the 3 pull-ups should be completed unbroken. When looking at the last time this workout was programmed a lot of people had efforts longer than 30-seconds and there were some times that were near a minute. Using an option that allows the athletes to work for at least 15-20 seconds would be a good goal for the day. Primary options I will provide will be: 1) 3 reps of a jumping pull-up followed by a slow negative, 2) Band-assisted pull-ups with a tension that allows the athlete to work for 15-20+ seconds, 3) Ring rows using a foot position the allows the athletes to work for 15-20+ seconds.
Strict Freestanding Handstand Push-ups: Most of my athletes will likely need to scale this movement. I will look to use a variation that allows for 5-10 reps to be completed each round. The first option, will be to perform handstand push-ups facing the wall. This is a very difficult variation and can replicate the freestanding handstand push-up to a large degree. Another option, I may try, is a band-assisted handstand push-up. Here is an old video that shows this movement: https://www.youtube.com/watch?v=i5mUXZPjcGs . This option can be fun but it is a little sketchy to get in an out of so I highly recommend having a spotter and only have those that have capacity for handstand holds to attempt this variation. The final option for the day will be a box assisted handstand push-up. This can be a great option as athletes can modify their body position to increase or decrease the difficulty. For example, performing this variation with the legs straight and hips stacked over the hands in the starting position can be very difficult while performing this variation with the knees on the box would be less challenging. If an athlete absolutely cannot get inverted in any fashion a strict dumbbell shoulder press can be an option for today.
The 50feet was poorly measured (15 paces) but it gives the right idea
Jumps: 5, by a wide margin
Pull-ups: 41s
Strict freestanding hspu: 2 perfect and a wonky 3rd
Made all jumps on the 7th. Pull-ups: 57 seconds. HSPU: each round did 3 attempts at freestanding hold. Highest of 15 tries was maybe 5-6 seconds.
4 jumps/ 44 seconds/ 1 full free standing HSP
In hindsight I should have gone slower on the pull-ups.
Broad jumps - 6 jumps (7-7-7-6-7 - kept coming up 2 feet short until the 4th round)
3 PU: 68 seconds (68-60-54-55-50)
Strict HSPU (against wall): 18 (18-15-14-12-12 = 71 total)
Also practiced freestanding handstand holds - got a sort-of-PR of 13 seconds (multiple hand movements to maintain balance)
170613 was Broad Jump in 6, 3 PU max of 54 seconds and Strict HSPU (against wall): 55 total, 14 max set
m/51/5'11"/200#
M/36/165
Is there such thing as half jumps? Hahaha...if so, then 5.5, otherwise 6.
:40 best slow pull-ups
2 free standing strict HSPU
6 jumps
63 seconds
Only managed 1 freestanding hspu
50ft broad jump (least jumps): 9
3 pull-ups(slowest): :20sec
Max freestanding handstand/HSPU: 0
Kicking up on wall & removing feet for freestanding HSPU: 1
5-5-5-5-5 deadlift
265-275-275-275(3)-265#
Today's WOD, 2 rounds
8 jumps
3 slow pull-ups
8 piked HSPU, feet on 24" box
handstand practice
Was so spent from the deads, I bagged out on the rest of today's WOD. But broad jumps are a great physical activity. Explosiveness, coordination, body awareness...we should do them more often.
Jump - 8/8/7/7
Pullups - 23/28/38/44
HS - 1/1/2/1
For the jumps, I reset after each one, measure track-style toe to heel, each jump in inches:
77, 76, 81, 81, 84, 76, 77, 77 - 8 jumps 629"
80, 82, 83, 83, 86, 88, 86, 88 - 8 jumps 678"
84, 88, 89, 86, 88, 85, 86 - 7 jumps 606"
91, 88, 92, 90, 93, 91, 89 - 7 jumps 634"
I had trouble finding my freestanding HS, was disappointed with that but managed to get a few freestanding presses so I'll take it!
I can't Jump so 5 Round of
15 lunges
3 slow pull ups
Max handstand push up
Pull ups 15"-14"-15"-20"21"
Hspu 3-3-3-3-3
INTENDED STIMULUS
.
Remember how you are always wanting to get better at the gymnastics? Today is the day for that. Start with the broad jumps, and give them an honest effort. Jumping requires that you create a lot of force fast, which is the same skill needed for your heavy snatching. Both require that you exaggerate the amount of effort you give. You'd be surprised at how much oomph you have in you when you really go for it with everything you've got. On the pull-ups, get ready to work. This will get nasty. Set up a timer in front of you to keep you honest. A mirror or a camera would not hurt either. Today avoid the band. The aid of the band here is too much--go toenail on a box. I know the band looks more like the "real" thing. But the band not only aids on the way up, it creates tension on the system. Tension that your core can and should create. The box will also allow you to go really slow, which is what you want. So yes, try that box, even if you have pull-ups, just for trying. On the freestanding handstand push-up the obvious option would be to go for wall handstand push-ups right away. That's cool, but keep in mind the objective is freestanding, and the wall can easily become a crutch. This for sure is a high-level skill, but there are many options you can do today that will allow you to work the pressing aspect of it in the tripod position and the balance aspect of it, too. Focus on the headstand element today, just because it's the one we don't regularly work. Check out our video for ideas on all the proposed options. This workout will build you right, just give it your all.
FULL EFFORT!
▶ OPTIONS FOR HSPU (Click the lnk for videos)
▶ OPTIONS FOR PULL-UPS
Box Pull-ups or Toenail Pull-ups
Today avoid the band.
▶ WODS PLAYLIST
7,7,7,7,6
:20, :23, :32, :30, :33
3,2,3,1,1
Good to see you back out here!
Thank you brother! Hopefully will be able to be more consistent!
8jumps/71 seconds/1-ish handstand Rx