5 rounds for time of:
15 strict handstand push-ups
15 strict ring dips
1,000-m row
Post time to comments.
Compare to 210426.
Scaling:
Modify the gymnastics movements while keeping it challenging. Each round will likely need to be broken into multiple small sets, particularly as you fatigue in the later rounds. This is a high-volume workout, so newer athletes may choose to reduce the reps and/or rounds.
Intermediate Option:
5 rounds for time of:
10 strict handstand push-ups
10 strict ring dips
1,000-m row
Beginner Option:
3 rounds for time of:
15 assisted push-ups
15 assisted ring dips
750-m row
Comments on 220314
52 Comments
CFWUx2
45:22
Kipping HSPU
wu/ bike, basics
wod/ 5 rnds
12 hspu knees on box
10 strict parallel bar dips
1,5 mile echo
35:36
post/ echo, accessory
4+15+9 (Aviso el hombro)
41'
Made up workout 3/25 a.m. scaled HSPU reps to 10, down to abmat. No rings, parallel bars used. Row distance as listed.
31:30? Forgot my phone, had to use a wall clock!
210426 - 32:24. Subbed runs, hspu to 4" block, bar dips.
Rx. 36:16
M/26/5'8"/160lb
CrossFit AFK
37:54 - Sc (Scaled the SHSPU's to piked with feet off a 24in box. Focused a lot on hitting a solid tripod at the bottom and pressing up and through to the top. Held the sets of both push-ups and dips into 6-5-4. Rows were about 2min/500m pace the whole time. Rowing with a blasted chest is hard.) Finished each round at 6:50-14:15-22:00-29:51-37:54.
Modified for 4 athletes, 1 min each row, ring dips, assault bike / incline push-ups x 5 rounds
Sc. 35:19
https://youtu.be/57wRZXa46Qg
M/44/6’3”/215
29:42… scaled HSPUs and regular ring dips. Needed the volume today!
Thanks a lot CrossFit for bringing the CF L1 seminar to Nairobi Kenya for the 2nd time. It was an awesome experience with excellent coaches Ahmed Alsharaf and Danny Storey who made the experience worth it.
Thanks as well to the host Firstpower Fitness for the hospitality and the home feeling he gave us I.e Bryant Swenson.
M/36/6'/170#
37:24 Rx
Deo gratias
Last round missing 1k row to finish this wod in full Strict
10 strict hspu
10 strict ring dips
1000m row
per round
33:02
23:19, scaled down. Started at 15 reps and 667 m row, then after round 1 went to 10 reps and 500m row. Didn’t want to run out of time. Should have stuck with my original…
Last was rxd 44:00.
Intermediate
Time Cap 30'
My score:
4 rounds + 200m row erg.
Beginner subbed
3 rds
15 push-ups
S5 box dips
600m run
16:35
Modified:
--
5 rounds for time of:
15 DB seated strict presses | 2x12,5 kg DB
15 bench dips, feet elevated
100 DB SDLHP | 2x7,5 kg DB
TIME: 43'51''
COMPARE TO 210426: 51':33'' (same scale)
--
Peace.
subbed 5 rounds of:
10 shoulder press, 30# dbs
10 dips
10 strict pull-ups
17:48
wasn't feeling great:
3 rounds:
10 pike push-ups
10 strict ring rows
600 m run
for R1 I did 15 pike push-ups and 15 ring rows and 800 m run, but quickly realized it was going to take too long, then i scaled down. It took me 24':18"
then:
3 supersets of:
shoulder press #20 dbs - 10 reps
bench press #20 dbs - 10 reps
F/55/GarageGym
It sucks starting over.
beginners option, time= 17:52
3 RFT:
15 asst push-ups
15 asst ring dips
750m row
Gracias al equipo del L1 este pasado fin de semana en Madrid. Unos fenómenos!
Would have been Rx but....
By round 3 there was a little slow kipping on dips. Round 4 had half kips sprinkled in. Round 5, 1 leg kips on HSPU, kipping dips.
30:52
M/30s/225lbs
Scaled/subbed
5 RFT
10 pike push-ups (feet on bench)
10 strict ring dips
1k row
27:29
Compare to (same scale/sub): 34:25. All reps unbroken. Rows were - 3:40, 3:42, 3:43, 3:45, 3:45. Man, it felt like I was moving faster but not that much faster. Not Rx but I'll take it! Much less time between stations this go around.
Congrats on the improvement and nice work on the rows!
Rx 27:27
Dang that's fast Rx'd!
Rx’d: 48:00
210426: 51:36
191220: 54:13
Nice work on the continued improvement.
Thanks!
28:54 Rx'd
SHSPU broke 9-6 all rounds, Strict ring dip mostly 6-5-4, Rows in 4:00 - 4:02 - 4:01 - 4:02 - 3:55
Compare to 210426: 31:38
m/53/5'11"/190#
Still working your times down Charlie. Nice work!
Back squats 5-5-5
185-195-205#
Then scaled/subbed today’s WOD to
4 RFT
10 strict shoulder press (85-80-80-80#)
15 strict ring dips
800 run
33:59, at altitude and hilly terrain
A gorgeous, crisply cool and snow-covered, sunny day in the mountains.
210406, flat and at sea level
Back squats 5-5-5-5-5
195-210-210-210-195#
Same subs/scales, except all SP at 85#
29:27
59/5’8”/157
Beginner + Scaling
3 rds for time
15 pushups
15 assisted dips (high parallettes, feet touching behind, knees kiss ground)
750m Row
19:46
Upper body will be sore tomorrow. Haven't done any dip motions in a while, and my triceps were feeling the pump.
M/58/6'/180
3 Rounds
10-Handstand Pike pushups
10-dips
750M row
17:39
Intermediate option: 33:08
M/49/5'7"/170#
Muchas gracias por este excelente curso, los coachs super buenos y nos aclararon todas las dudas.
De verdad que ahora somos otros a la hora de dar una clase en nuestro gym.
5 rounds
15 Strict hspu to towel against wall
15 bar dips
1,000 m run on treadmill 1% incline (about 4:25 per run)
34:28
Great time at the L2 with Todd and Chris! Changing the way our gym coaches with 48 hours of training. Thanks for a great weekend.
Intermediate option with row sub
36:04
Row sub:
10 squats
5 Kipping pull ups
x5 each round
38:06 Did reg. Dips and abmat HSPU no kipping. Body was really hurting this morning. Compared to with rings and some kipping 32:55, 38:48
Subbed HSPU with pike pushups on parallettes to abmat
Modified ring dips to strict with 1 heel on box
34:49
22-27 minutes?? Just resetting the rower added a minute to total.
39:20
scaled to:
10 strict hspu
10 strict ring dips
800m run
hspu unbroken first round. Completely fell apart last 2 rounds
Ring dips were consistent 4-3-3 or 6-4
800m runs all ~4 minutes
Beginner Option:
3 rounds for time of:
15 pike push-ups from 30” box
15 assisted ring dips band
750-m row
18:15
Scaled to
5 rnds
10 strict hspu
10 strict ring dips
800m row
30:15
m/52/175
compare to with same scale
April 2021--33:18
Dec. 2019--38:07
Nice!
Congrats on the ongoing improvement!
M/43/172 cm/71 kg
More like strength training - no rush. Push-ups and dips broken into sets of 3-4 with short rest.
4 rounds:
9 Box Pike Handstand Push-ups
12 Strict Ring Dips
250 Single Unders (on the slower side)
22:35
Scaled to:
10 DB strict press 15Kg
10 banded ring dip
1K row
4+167m
Cap 28’
Baldur PLUS
21-15-9 reps for time of
strict pull-ups
ring-dips
squats
-05:16
Champions Club Scaling Notes
RANT
Nothing to rant about
WORKOUT THEMES
Long and medium (possibly heavy). Using endurance to challenge our pushing stamina. Seems like a classic Coach workout, simple and effective.
ASSUMED
You have a balanced capacity in gymnastics and monostructural movements.
MAIN DECISION
Am I advanced enough to allow stamina to play a factor in ring dips and hspu
TECHNIQUE SCALE
AMRAP in 20 minutes of:
Run 200 meters
20-sec. rung hold
20-sec. handstand hold
CONSISTENCY SCALE
2 rounds of:
Row 2k
30 strict hspu
30 strict ring dips
INTENSITY SCALE
As listed, but split up the dips and hspu however your want
MY STUFF
34:54. Subbed 800m runs for row, and 30-sec freestanding handstand (besides first round) for hspu. I did this at 10 am with a blizzard pelting me in the face on the run; I walked out of basketball practice at 6:30 pm to sunshine and 50 degrees and I took my coat off. I don't get Michigan.
GENERAL FEAR LEVEL: 7
A big thank you to CrossFit Shades and to the excellent instruction from the CrossFit seminar staff this weekend! True professionalism and hospitality!
Thank you so much, Tim! It was a great weekend. Thank you for being there; we had a blast!