6 rounds for time of:
5 hang power cleans
10 weighted lunges
♀105 lb ♂ 155 lb
Then,
Handstand walk as far as possible in 4 minutes.
Rest as needed between the couplet and the handstand walk.
Post time to complete the couplet and distance walked to comments.
Scaling:
Reduce the load on the power clean in order to complete the sets without rest. If you have not developed the skill to walk on your hands, spend 4 minutes practicing by putting weight on your hands, i.e. a handstand hold, plank hold, bear crawl, or hold a weight overhead.
Intermediate Option:
6 rounds for time of:
5 hang power cleans
10 weighted lunges
♀95 lb ♂ 135 lb
Then,
Handstand walk as far as possible in 4 minutes.
Beginner Option:
3 rounds for time of:
5 hang power cleans
10 weighted lunges
♀55 lb ♂ 75 lb
Then,
Bear crawl as far as possible in 2 minutes.
Comments on 220211
52 Comments
CFWUx2 10*45/95+1hpcl,2lng*2 10*117+1pcl,2lng
19:22
117lbs
7:18 RX
M/39/5’9”/195#
15:05 - Rx’d the couplet
Set 4:00 timer and did 2:09 worth of handstand holds.
after one day of rest
bike, slihps, clean drills
6 rnds*
5 hpcl 70
10 back lunges 30 (slow and light in order to recover from an strain still)
11:10;
amrap'4
max wall walks
10
heavy accessory, crosser, bike
* 200 wods cf main page program in the books
7:59
50 K.g Barbel
30mts H.S.W
As Rx
11:20
Can't hand stand walk, did 40 30 43 hand stand steps facing the wall toes touching the wall hand steping touching my chest. 113 as controlled as possible
Male 24y175cm84kg
10:51
did 6 hang power cleans every round by accident
scaled handstand walk to handstand hold tabata
9:49 as rx’d. Used a rack. Mix of front and back rack reverse lunges to keep intensity up. Front rack felt easier on the legs, and back rack easier to breathe. Unbroken cleans were easy. Broke lunges after round 1 to keep form solid. Rested about 7m and did 110’ of handstand walk in 4m. 10’ at a time, or it didn’t count.
182/42/176cm
11'22 @61kg sans HSW
HPCs w/ 45 lb dumbbells
Walking lunges w/ 35lb dumbbells
about 11 minutes
Then plank holds with feet on bench. 6 holds for total of 3 minutes.
M/36/6'/175#
7:26 155 lb. with back rack lunges
4:00 handstand practice
Deo gratias
M/26/5'8"/160lb
CrossFit AFK
9:14 - Rx (OK. Broke the lunges into 6-4 in the last 3 rounds.)
72ft in 4-minutes. (This was 3x24ft lane. IMMEDIATELY after the Couplet finished thank to my training partner. So from 9:14 to 13:14, and midline was smashed.)
As Rx
6:45
HSW 370m
RX:7'32''.
https://youtu.be/KtValgZ8UVE
Completed 135#, not for time/wall facing shoulder taps for 4 min
7:35 couplet rx
rest 5 minutes
52’ handstand walk
As rx’d, 7:55 for couplet. 125 feet for HS walk.
Bounce cleans and did back rack lunges. Is that wimping out? Probably. Don’t care – front rack lunges with that weight were not going to happen today. Unbroken but rested a bit between movements. Not great on HS walk; haven’t been programming it into workouts enough.
48m/5'10"/180
Rested 1 minute between couplet and HS walk. Couldn't recall how much I was supposed to rest - thought I was supposed to go right into it.
Age 39 1,8 mt 86kg
24 db hang clean 22,5 kg
10 lounge
14:10
Hang no space
7:15 @ 135 lbs
160' HS walk in 10' segments
Haven't walked on my hands for awhile. Thank you CrossFit!
7:15, 135 lbs. 160' HS walk.
Haven't walked on my hands for awhile. Thank you CrossFit!
Weight Rx
Completed outside, no weight dropping
8:20 then switch to handstand, couldn't even do taps anymore so held for a total of 2min of 4min time
Son(14):
@95lbs
9:45 then 4 min of holds totaling about 30sec
Women’s Rx
4:31
54’ HS Walk *lots of starts&stops
6 rounds, did not keep time
5 power cleans #65
10 weighted lunges (backwards) #65
rested a minute in between each round
then
4’ oh pike shoulder tabs 178
Scaled/subbed
6 rnds
5 hpc @ 115#
10 rev lunges holding 25# plates
6:43
Spent about 8-9 min getting 4 min of a strict hs hold
m/51/175
That was about all my left knee would take for the lunges.
I practiced holding 2 50# db's and did a couple sets of 6 and adjusted accordingly.
Scaled barbell to 135-lbs (Intermediate):
5:57, nice rest and then 189-ft HSW
m/53/5'11"/188#
Scaled to 95#
8:43, 60' Bear Crawl and hand stand hold practice after about 2 min rest
Too much time between rounds but I wanted to go unbroken on all reps. Will look to increase the weight next time. First time doing weighted lunges using a barbell. Nice WOD.
Ótimas dicas, obrigado! 👍
Rx’d: 12:38, 67 feet
Modified / scaled, using 2x 12,5 kg DB:
--
6 rounds for time of:
5 DB power cleans
10 DB weighted lunges
TIME: 10 minutes.
Replied to some emails, and then accumulated as much time as possible in 4 minutes of handstand holds. Managed 3:30.
--
Early in the day. Getting used to this practice of doing WOD before brain wakes up and realizes what I'm doing.
10 km run late in the day.
Scaled to 105lbs for Hpc & lunges
6:45…rested the :15 and started hand stand walks to 11:00 min mark. About 45’. Lotta stops and starts.
95 lb for lunges
11:58
4 minute of handstands against wall lifting alternating hands.
M/48/5'7"/165#
10:32 scaled to 115# on load
4 minutes of hand stand holds
M/48/185
I did the first round at 135#… realized it was too heavy for me …And did the 5 others at 115# . All unbroken in 7:16
1 min rest
64 foot HS walk.
I have been doing CF for almost 14 years. I am wondering when CF will actually progress. Same exercises that were controversial 14 years ago are still controversial today, and the reasons did not change. After all these years it is probably long overdue to revisit and re-analyze every exercise CF uses. Personally I find any high rep or heavy Olympic lift dangerous and inefficient, there are much safer exercises with similar effects. I replaced all barbell high rep O.lifts with KB lifts and never do heavy O.lifts. Squat and DL with reasonable weight (up to x2 BW) seem to be OK, I did not have injury for quite a long time. Also we see KB on so many pictures related to CF, but they are barely used at all. Why there is no KB snatch, KB C&J, Russian swings (heavy) is quite puzzling. But for some strange reason we have awkward DB equivalents. Right now piles of KB in our affiliate are just a waste of space, only used for American swing and WU. CF broke one dogma and replaced it with it's own, maybe it is time to start develop functional fitness again. Lately we have only seen corporate changes and CF games updates, how about the program itself? So for this WOD I will be replacing HPC with Russian KB swing, and KB lunges, much safer and fun.
Would you be willing to challenge your stance on high rep Olympic lifts being dangerous and inefficient? Is there anything that could be presented to you that might make you change your mind?
I am not an insider and I don't work for HQ... and I still revisit and re-analyze every exercise CF uses. I can't imagine how often people who actually get paid to revisit and re-analyze every exercise do just that; I'd imagine they do multiple times per day.
I actually agree with a portion of your kettlebell stuff, though maybe from a different angle. If I were to do it over again, I'd not have bought any kettlebells for our gym and instead spent that money on even more dumbbells. Swings are a little more awkward but your hips, core, shoulders, and feet probably don't know the difference anyway (though, your nuts might if you don't angle the dumbbell correctly). But again, if you're willing to challenge your beliefs, you might see that this very workout has 30 155-lb. kettlebell swings, just done with a barbell instead of a kettlebell.
As for the corporate changes in CF, I have ranted about that before. The workout program, itself, made a pretty noticeable change in 2019 with all the SLIPS and CrossFit Totals and 5k runs. Now it seems to have moved to more of a emphasis on classic couplets and triplets that demand an elite ability in CrossFit. Forging Elite Fitness is a moving target, and always will be, and the changes needed to head in that direction are usually subtle, not complete U-Turns. 2019, it seems, being an exception.
I have nothing productive to add to this discussion, only that I have truly enjoyed it and that Chris' remarks about angling your DB correctly during swings made me laugh (Fortunately, I haven't been there, but it's definitely an issue).
I am not an expert so I am not sure how productive my discussion with you can be. There are plenty of experts who voiced their concerns online about how CF is using O.lifts though. For about 7 years I was following CF as is and tried to adapt and learn. The ironic thing is the stronger you become with barbell and fitter you are, the more serious injuries you will sustain. The most serious injuries happened when I was the strongest and the fittest I have ever been. Constant stress on joints, overuse and small imperfections in technique and positions due to doing relatively heavy lifts in state of fatigue makes it almost impossible to avoid injury. I believed like probably most people who follow CF that if injury happens it is probably my own fault, just improve your technique and you will be fine. That does not work in reality though, lifting heavy and being explosive while also being extremely fatigued at the same time sooner or later will result in injury. And what is the point of doing it? Let's take today's WOD: what will happen to most people in round 4 of HPCl? They will probably be tired and will catch the bar lower than usual, the bar will hit their color bone and their wrists will end up in bad position, also their knees will probably will be in be in bad position when they catch the bar as well since, all that due to fatigue. Also I find it very uncomfortable the position and stress HPCl causes at the bottom, when you need to reverse the momentum. Now I will be using heavy KB Russian swings which is very similar movement and utilizing same muscles as HPCl, but all of the issues I mentioned above do not exist with KB Swings. It is clearly much safer and more efficient option.
I wish they would bring back the experts in all the various disciplines to provide video tutorials like they had circa 2008. I really learned a lot around that time.
Thanks Antonio, it was a lesson that only needed to be learned once.
Alexander, at some point you can load up enough kettlebell weight and find the same faults you mention in the hang power clean except trade wrist/collar bone faults for spine rounding/overextending faults. It sounded like we started CrossFit around the same time, give or take, so I'm just curious how we can have such a different take on it. I would guess it comes from a combination of you not being able to see past the "code" of the names of the exercises and me not being experienced/proficient in kettlebell movements past the basic swing like you are.
Quinn, the archives still work (w/f safe). The search function doesn't, but just about all the videos and articles are still viewable.
Chris, I started CF when I was almost 40 yo, at the time it was new and exciting, and I guess CFHQ enjoyed pissing off fitness community and challenging norms, it was part of the fun. Glassma's criteria for choosing exercises was never challenged or redefined since 2004:
“Criteria for (exercise) selection include, range of joint motion, uniqueness of line of action, length of line of action, strength of line of action, commonness of motor pattern, demands on flexibility, irreducibility,utility, foundational value, measurable impact on adherents, and, frankly, potential for metabolically, induced discomfort. I think it lacks two important factors: safety, especially what is the risk of doing it in extreme state of fatigue, and considering safer alternatives. In my personal experience, around 5 years ago I was in the best shape ever: BW 180lb, DL 500, BS 425, Fran 2:20, Cindy 29 rounds, etc. But all these results came at a price, my body was brittle and not balanced. I started getting serious injuries. Surprisingly I did not have any injuries for first 5 years, when I was weaker. Aside from "elite fitness" and competitive CF, how heavy in your opinion people should be able to lift or use in METCON? As heavy as possible is a bad answer, I would say no one should use more than 135lb for O.lifts, unless you are competing and ready to trade your health for result. Today's WOD is not very heavy But still can be dome much safer and have similar effect. About heavy KB swings, I would argue that most people should not go too heavy, there is really no reason. As you mentioned every exercise has some risks, but barbell version introduces much more unnecessary risks without any clear benefits compared to KB Russian Swings for this specific case of Hang Power Cleans. There are plenty of other exercises that can have a safer alternative, I just do not see that anything was challenged by CFHQ ever since Glassman's departure. I do not think it was quite possible when he was in charge, but now is their chance. As for myself, I keep it evidence based, avoiding barbel keeps me healthy, and other way around, using barbel kept me constantly hurt.
Keeping it evidence-based is part of the beauty of CrossFit, and I'm glad you are doing that instead of forcing yourself to do lifts that have proven to injure you in the past. (Those scores for Cindy and Fran are insane by the way). The evidence-based things I've seen on my end lead me to be comfortable using "heavy weight," but the thing is "heavy" is relative for every person. We have mostly middle schoolers/teenagers at our gym, and also a great group of parents - none of them compete in CrossFit. One day I would love if more people at our gym had the capacity to do this workout as rx with good form. Right now we aren't there yet, so we use a scaled weight most times. There's actually a few people who have some nagging aches and pains, which has led me to realize I was pushing for heavier weights for them than needed and not holding a high enough movement standard. That's a problem with my coaching, not the movement, itself.
To answer your question about how heavy we should life in a metcon, I'd say it depends on the form. I'll also say that not developing the capacity to keep good form with heavy weight while fatigued leaves a pretty significant vulnerability in our fitness (for life or sport).
45 min. on Echo. I had major sciatic nerve pain that was affecting my balance in lunges. Did another 45min. In the pm.
95-lb
DNF at lunge #2 of Rd.6, at 6:20
= 30 HPCs + 52 lunges
I felt something weird in the right inner thigh. Stopped immediately as I did not want it to pop again.
124 shoulder taps in 5 sets (40-20-20-20-24) after ~5mins of rest (enough time to enter my score and reset the gym).
Scaled to 115lbs.
8:06
No handstand practice. Will try later.
Rx I think, were we supposed to do 6 rounds of handstand walks? I got 36 minutes and 90 yards of HS Walks
I read it as 6 rounds of the couplet (clean+lunge), rest as needed, and then just one round of the 4 minute HSW
Intermediate weight at 135lbs. Was warming up to 155, but once I tested the lunges at 135 they proved to be the limiting factor. Unbroken rounds 1 to 3, broke 4 on lunges, broke 5 and 6 with 4 HPCs then 1 HPC into lunges.
8:16.
Rested 3 minutes.
no HSW for me. Subbed a 20:10 tabata HS hold for the 4 minutes for a total of 3 mins HS hold.
RX: 10’30” + 40m
Champions Club Scaling Notes
RANT
Lately I've done a lot of observing of how the basketball kids I'm around practice on their own. There are so many variables in a game: the opponent, the ref, the fans, the scoreboard. There is no possible way to prepare for every single scenario and have a counter planned for everything you see, which is why players have to rely on habits. And the more pressure they're under (both physical and competitive), the more it matters. So when someone has a basket to themselves for 15 minutes and they aren't practicing good habits.... AAARRRRGGGGHHHH. Today is not a benchmark workout and will likely be forgotten by everything other than your butt in a few days, but you have 30 chances to practice core-to-extremity and 60 chances to practice squatting with unilateral loading. I can think of a few benchmarks where those themes are very present, and when they do come up you'll be happy you spent a workout like today paying attention to detail.
WORKOUT THEMES
Short and medium. Core-to-extremity and squatting with unilateral loading. Also more death to the buttcheeks. And using cardio/full body fatigue to challenge a gymnastics skill.
ASSUMED
Using the same weight on cleans and lunges provides a mostly equal challenge to both
MAIN DECISION
Prioritize the distance of the handstand walk or the upside-downness of the handstand walk?
TECHNIQUE SCALE
AMRAP in 20 minutes of:
10 hang power cleans
20 lunges
2:00 practicing handstand kicks
CONSISTENCY SCALE
2 sets of:
3 unbroken rounds
*rest as needed between
then spend 4 minutes in a handstand hold immediately after
INTENSITY SCALE
6 rounds of:
5 hpc
10 weighted lunges
15-m bear crawl
MY STUFF
5:58 at 115 lbs, then basically got right into my handstand walks. Doing them fatigued is something I need to work on.
GENERAL FEAR LEVEL: 7
Beginner Option:
3 rounds for time of: 9:49
5 hang power cleans(115 lbs)
10 weighted lunges(50 lbs)
Then,
Bear crawl as far as possible in 2 minutes. 240’ (3- rds)