For time:
10 wall walks
30 box jumps
30 strict knees-to-elbows
30 box jumps
30 strict toes-to-bars
30 box jumps
10 wall walks
♀ 20 in ♂ 24 in
Post time to comments.
Scaling:
If you are not proficient in the handstand, review the article “Handstands,” and practice the drills provided as well as the safety tips for bailing out. Reduce the range of motion on the wall walks to a distance you can comfortably support yourself in while inverted. For example, begin the movement in a plank with your feet touching the wall, walk your feet up the wall while keeping both hands on the ground, then walk your feet back to a plank.
Intermediate Option:
For time:
10 wall walks
30 box jumps
20 strict knees-to-elbows
30 box jumps
20 strict toes-to-bars
30 box jumps
10 wall walks
♀ 20 in ♂ 24 in
Beginner Option:
For time:
10 scaled wall walks
30 box jumps
30 hanging knee-raises
30 box jumps
30 hanging knee-raises
30 box jumps
10 scaled wall walks
♀ 12 in ♂ 18 in
Comments on 220428
60 Comments
CFWUx2
29:15
Let’s get a video/listed progressions of how CrossFit prefers this is scaled from the very basic up to full range of motion. ✌🏾
30 push ups
30 box jumps 50 cm
30 strict k2e
30 box jumps 50 cm
30 strictish t2r
30 box jumps 50 cm
30 push ups
12:39
RX 14:43
20:38 - Rx’d
18:58
ktw estrictos
t2b 4 estrictos, el resto t2r con kip
15:35; not exactly strict T2B
17:58 as rx’d. Chi’s warmup. 10-8-6-4-2 on kte, and 5’s on ttb. Roughly 10 at a time on box jumps but I was all over the place.
180#43%176cm
M/26/5'8"/170lb
CrossFit AFK
23:00 - Rx (Did sets of 3 on the strict K2E and strict T2B. Rested as needed to be able to do quality reps. A year ago I would not have been able to get through this like I did today. #CrossFitworks. Stamina up the wazoo on this one.)
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16:53 Rx
Sc. 13:12
did kipping K2E and T2B
https://youtu.be/mPxNa6F9OPA
intermediate but did k2e instead of t2b
18:44
10 Scaled Wall Walks
30 Box Jumps
30 Hanging Knee-raises
30 Box Jumps
30 Hanging knee raises
30 Box Jumps
10 Scaled Wall walks
Time: 12:33
M/36/6'/172#
18:13 Rx
Deo gratias
14:28 Scaled to Intermediate
23.59. Wall walls gripping 5# weights to 14” from wall.
Beginner:
Practiced one wall walk and felt my foot going through the basement wall. Might need to put up some plywood.
10 strict press 45#
30 box jump 18”
30 knee raises
Not sure on time.
38yo 5’10 232#
8:41 Rx
14:41 Rx
Woof. 28:15
10 wall walks to thighs and chest on wall
3x
[30 box jumps to 18 in
30 knee raises]
10 wall walks
As rx’d, 18:56.
Got COVID over the weekend (tested positive Wed), but feeling a bit better today and wanted to get the body moving again. Took this at a reasonable pace, resting in places I normally would push through. Did step-ups instead of jumps.
49m/5'10"/180
10:29 Rx
16:43
Intermediate Scale + subbed tuck jumps for box jumps (no box)
14:04
Intermediate: 10:03
with 20” box
GWU: 3rds
20 JJ’s/10 V-ups/5 Pike walk&pushup/1min Echo Bike
SPWU: Wall Walk WU’s
Jump practice
K2E & T2B practice
COOL DOWN: wrists&shoulders
Modified:
--
10 scaled wall walks
30 jumping lunges
30 hanging knee raises
30 jumping air squats
30 toes to dumbbells
30 weighted bench step-ups w/ 15 kg DB
TIME 20' 28''
Then: wall-facing handstand hold for as long as possible: 2' 36''
--
5 km hilly run in the early hours.
Peace.
For time
10 wall walks
30 box jumps 24”
30 hang knee raises
30 box jumps 24”
30 hang knee raises
30 box jumps 24”
10 wall walks
18:05
khristine 11:24
18:55
10 mod wall walks
30 box jumps/steps
30 hanging knee raises
30 box jumps/steps
30 hanging knee raises
30 box jumps/steps
10 mod wall walks
17:26 RXd.
Wall walks and T2B being the hardest parts.
19:19 Rx
Intermediate Option:
For time:
10 wall walks
30 box jumps
20 strict knees-to-elbows
30 box jumps
20 strict toes-to-bars
30 box jumps
10 wall walks
♂ 24 in
14:47
16:40 rx
m/33/6’0/197
underestimated the wall walk
16:40 rx.
understimated the wall walks
Rx’d: 19:44
13:33 Rx
14:54 Rx'd
m/54/5'11"/190#
16:28 RX
21 minutes to complete beginner option. Just glad i didnt give up
15:38
Did 5 wall walks instead of 10 at begining and end, arms in straps for elbow to knee.
M/43/5'8/190
14:35
box jumps to ~20” bench
14:53
https://youtu.be/baaQOq_zwY8
Intermediate scale, except 3 wall walks at the start and finish. Those are tough on my back. Arms in straps for K2E and TTB.
13:53
59/5’8”/156
15:37 Intermediate version
M/29/6’1”/200lbs
21:19
10 wall walks
30 box jumps, 20"
20 knees-to-elbows
30 box jumps, 20"
20 toes-to-bars
30 box jumps, 10"
10 wall walks
THAT SUCKED !!!
18:27 I even used straps, I could get my breathing under control. Differently will work this one into my two a days.
M/47/6'2"/185#
Intermediate
17:47
Not really strict K2E nor T2B: 14:32
17:16 Scaled
Beginner Option:
For time: 18:10
10 scaled wall walks
30 box jumps
30 hanging knee-raises
30 box jumps
30 hanging knee-raises
30 box jumps
10 scaled wall walks
18 in
Rx 17:55
18:08
5:45a in park. Knees to elbows may not have been perfect but tried to maintain t2b. Walked up 6x6 of pull up bar. Jumped on knee height wall.
15'01" 🇨🇵
Captain Canada !!!
Champions Club Scaling Notes
RANT
As with some previous workouts, "strict" can mean a lot of different things. The absence of an intentional kip can be one extreme, while zero non-essential moving parts the other end. Makes these difficult workouts to retest, but very useful to include.
WORKOUT THEMES
Medium and medium (I say medium load because movements are strict). Strength and stamina major limiting factors. Pulling from the hips, jumping with elasticity, and overhead pushing are also themes.
ASSUMED
You are a little bit shaded towards gymnastics strength being in your wheelhouse.
MAIN DECISION
Mix intensity and practice, or go for all of one or the other?
TECHNIQUE SCALE
AMRAP in 15 minutes of:
15 box jumps (touch-and-go)
10 kipping toes to bar or k2e (cut ROM to keep rhythm)
CONSISTENCY SCALE
For time:
20 wall walks
60 strict knees to elbows
90 box jumps
INTENSITY SCALE
As is, box jumps have to be straight through or start over. Use box jumps as the "conditioning" then use that fatigue to challenge the "strict" nature of the other movements.
MY STUFF
16:27. As listed, except subbed 60-ft. handstand walk for wall walk for no other reason than it's more fun.
GENERAL FEAR LEVEL: 5
RX:11'50''.
https://youtu.be/paQ35UwBHm0
Anyone have some info on the bent elbows vs. straight elbows? Pros, cons or do both?
Try to keep the arms as straight as possible. This would be harder but it will engage the muscles of the back more than the muscles of the arms. A small amount of elbow flexion will most probably happen regardless.
Yes, minimize elbow bending. "when the elbows bend, the strength ends"