For time:
21-15-9
Deadlifts
9-7-5
Wall walks
♀ 155 lb ♂ 225 lb
Post time to comments.
Scaling:
Reduce the loading to a moderately heavy deadlift for you. An option for a scaled wall walk is to start in a push-up position with the feet touching the wall. Then, move the feet up the wall while keeping the hands in place. Walk the hands 2-4 steps toward the wall. Then, walk the feet and hands back down, without sliding, to a plank, then bring the chest to the ground.
Intermediate option:
For time:
21-15-9
Deadlifts
9-7-5
Scaled wall walks
♀ 135 lb ♂ 205 lb
Beginner option:
For time:
21-15-9
Deadlifts
9-7-5
Bear crawls, 5 ft.
♀ 65 lb ♂ 95 lb
Comments on 230815
164 Comments
10:35
Rx’d
M/5'8"/27/180lb
CrossFit AFK
9:07 - Rx (Unbroken deadlifts easy. Wall-walks were a scene...)
GWU (20-minutes)
Banded Hip Halo
-steps forward and back
-steps side to side
-squats
-hydrants
-cat/cows from bear crawl position, knee elevated (keep an eye on hollow body position)
-glute bridges
Then, 3 rounds of: (Ideally athletes get through the hip halo/mini band work before class, if not reduce the second part of the warmup to 2 rounds)
8 Push-ups to side plank
8 Inchworms to seal pose
8 Kettlebell swings (keep an eye on mid-line and hinge pattern)
20-sec. weighted butcher block stretch, use the kettlebell (practice cat/cow)
SWU (15-minutes)
Deadlift Progression
3-5 reps each of:
Deadlift - feet and arms straight
Deadlift - hips and shoulders rise
Deadlift - hips and shoulder open
Deadlift - Chest up, active shoulders
Deadlift - Bar path
Wall-walk Progression
2x Bear Crawl, 5ft
2x Backwards Bear Crawl, 5ft
Partial Wall-walk, 1 step with both feet
Partial Wall-walk, 2 steps with both feet and pauses at each step (maintain hollow position)
Wall-walk (good push-up to nose to wall and back)
BU (10-minutes)
5 rounds of:
3 Deadlifts (build-up each round to working weight)
1 Wall-walk (variation used in the workout)
WOD (10 minutes) CAP at 15-minutes.
Faster athletes will be closer to 5-minutes, similar to Diane. Wall-walks will likely be the hang-up for most athletes. Scale accordingly by reducing reps or range of motion of the walk. Go lighter on that barbell to fight those W.W. if your normal Diane time is around that 8-10 minute mark.
CD (5-minutes)
1-minute Banded Pigeon Stretch, each side
1-minute Banded Hamstring Stretch, each side
Rx
5:35
10:15
Rx
Time:24:18
7:59 Rx’d
fui muito lento na série de 21-9
depois consegui acelerar
7:35 RX
Deadlift reps 12-9 , 6-5-4, 6-3
Modified, untimed:
--
23-21-19
DB Deadlifts @ 2x 15,5 kg
90-60-45 seconds wall-facing handstand hold
--
Peace.
5:30 rxd
4min55 Rx
RX in 7min58
8:30 at 80kg
10:58
10:02 rx
155lb dead lift
10:06
51/M/5'8"/150lbs
I did it today :-)
Female, 63 y/161 cm/55,7 kg
INTERMEDIATE
21-15-9 Deadlift 62 kg
9-7-5 scaled Wall Walks
I was k.o. after, but was fun
5:01 rx
On a pulley machine, on top of a bench
220 lbs (100 kg)
6:50
7:24 RX
deadlifts unbroken
wall walks 5/4 - 4/3 - 3/2
Completed at the home gym on 8/18. RXd.
8:42.
wall walks sucks.
12:10 rx
Unbroken on all deadlifts
38 y/o
Weight: 240
As rx'd, 7:55.
So much worse than “Diane”. I mean wall walks just suck. Just didn’t have the mental toughness today to push through. Too much gasping between wall walk reps. Couldn’t even stay unbroken on the deadlifts – broke the middle set 10-5. At least was able to push through the rounds of 21 and 9.
50m/5'10"/185
well this combo sucked haha
6.42 rxd
M/37/6’/178#
8:31 Rx
Deo gratias
220lb
9:10
4:56 RX
DL Rx
Can't do wall walks or subs or even bear crawls due to shoulder pain, so did
21-15-9 feet elevated hands on dumbbell pushups
12:51
5:13 rx
ouch
9:35 female RX.
isnta e.rocclifts
Beginner option, swapped bear crawls for walkouts. Completed in 7:48.
M/53
Intermediate option 205 lb
For time:
21-15-9
Deadlifts
9-7-5
17:59
36 / M / 5'9" / 140lbs
21-15-9 × 135lb Deadlifts
5-3-1 × Wall walks
19:59
Wasn't feeling well and picked too difficult a scale.
M41/169
21-15-9 @185#
9-7-5
12:06
Wall walks were more taxing than I thought they would.
Rx 4:34
yummy ✌️
Scaled
121# deadlifts w/ bear crawls
11:12 time
7:15
That first round was SPICY!
It's awesome that Dave is programming the next two weeks. Love getting the OG's and their perspective on programming, methodology, and community out there in front of those who are new to it.
Age: 40 male
10:13 Rx’d
New to CrossFit (came from bodybuilding) and I gotta say the workouts are challenging!
9:42 Rx
9:42 rx
11:20 CFHIM
Rx 3:58
14:40 RX
Day late, but
4:59 RX
went slow on the wall walks for my usual pace. Wanted to be able to sustain it
RX 6,23 M/35-40
136# + full wall walks: 11:53
Getting back to CrossFit. First time following main site.
17:05 Rx
Wall walls are still rough
32/m/Canada
6:22 RX @225LB
49/M/185
12:38
#205 on the deadlifts.
6.59 RX great workout !
My Training on Tuesday august 15 at night
For time:
21-15-9
Deadlifts
9-7-5
Wall Walks 214 lb
I completed the Workout in 18:01 minutes.
https://youtu.be/ZvMdcun3Vg8
6:49 Rx wall walks were spicy
M 53/195/6’
scaled dead lift to #185.
8:07.
I did the intermediate version.
Time: 21:23
Scaled beginner option, deadlifts done @55kg. Time: 6:51
6:55 Rx
Rx
6:27 🇲🇽🦬
8:48
scaled wall walks + 105# dl
Scaled
10min 23sec
115lb DL + Bear Crawls
15:28 Rx
14:36 Rx
8:30rx
10:15 Rx.
7:35
9:25
For time:
21-15-9
Deadlifts @205#
9-7-5
Wall walks
50yo 170#
Beginner mod: 21-15-9 115lb dl, 9-7-5 20’ bear crawl = 13:22. 1k run 5:16
Scaled
21-15-9 DL 215#
9-7-5 Scaled WW
8:59
Walked as far back as the left elbow and wrist would handle. Intended to do Rx weight but decided to scale back a little and the end of the warmup.
Keep it coming Dave!
11:32 as Rx w/ 225. Forearms felt really pumped.
5:01 Rx @ BrewCity CrossFit
Another great time!
Intermediate
19:54
Maybe I should have scaled a bit more. Wall walks were tiring.
5:30 RX
Two fun ones in a row - thanks Dave!
Very well done!
Wow a lot of those times are amazing, i was 10:20 @205
I think I did those deadlifts as fast I could lift that much weight, could have gone faster on wall walks
8:52
21-15-9
DL (205lbs)
9-7-5
WW
GWU: Full Body Rot.
2x 50JJs/10GoodMornings/5PikeWalkOuts&PU
:45Sampson(rd1)/:45Pigeon(rd2)/10Sqts
SPWU: Wall Walk WU
7 DL :2 pause @knee
5 DL :2 pause @floor
^ Wod weight
For time:
21-15-9 DL @185
9-7-5 Pike Walk Up Wide Stance
TT: 9:54
M/39/72”/168
8:38 scaled DL to 85 kg and wall walks to 7-5-3
RX 04:21, spicy real quick, Loved It.
Awesome job!
Thanks @lincolnkerger thoses month of stenght are paying of haha
DL 125
10:58
59 yo, 119#
3 total joint replacements in last 18 months
Loving Dave’s programming and enjoying the work!
Rx
8:02
DLs all unbroken. The wall walks were not very graceful on the descent. Finished up with 2 sets of 12 DLs at 315lbs while waiting for the little one.
Son(15)
Intermediate (205lbs, wall walk hands behind a line 34" from wall)
17:40
3:29
Rx
barbell set up close to wall
That is incredible!
8:56 RX
Happy I could do big chunks of deadlifts. Normally those are my struggle. Wall walks felt pretty good.
First time posting my score on CrossFit.com
excited to keep this up!
Welcome, and keep coming back!
Rx- 5:15
holy shit! Glad Dave is back!!! Damn!
Great time!
scaled: 08:15 (70kg)
6:37
lost some good time to sweaty hands
Rx: 6:25
Deadlift 102 kg / 225 lb
21 = 15-6
15 = 10-5
9 unbroken
12:47 Rx male
GT
Rx’d: 10:25
Good push bro! I’m sure your wall walks are much better than mine.
9:48
21-15-9
Deadlifts @60kg
9-7-5
Wall walks
10:15 RX
11:20 w/225lb deadlifts
3:51 Rx
Holy sh!t! Lightning
waw !
Unbroken ?
Yes unbroken on deads
got more than half on each set of wall walls and took extra breath at bottom
Ditto to what Coastie said!
8:16 RX, R.I.P. shoulders
Did it!
I swear, wall walls are so much harder than strict HSPUs.
I stink at both, so hard to tell. But I think wall walks are easier to scale than HSPU, so they’re valuable, and (like HSPU) an excellent test of shoulder stamina and strength.
#205
Strict handstand push ups
8:16
9:34RX
just PR’d my Diane Friday with sub 5 so this feels like a bummer. But I’ll try again some time
10.10
Deadlifts easy
Wall walk hard
9:34 Rx
RX
8:44
SC 205#... should've just done Rx @225...14:38
6:43 Rx Love a simple couplet.
12:55
did first 21 @225, stripped down to 205 for other 2 rounds
55 yr old… should have just went with 205 from start
Rx 4:52
*Unbroken Deadlifts, those Wall-Walks were definitely tougher than “Diane’s” usual Handstand Push-ups!
Wicked fast!
155lbs
7:43
Got better on later wall walks with controlling descent.
I would love if crossfire main site would give a target for time on workouts when for time so people who follow main site programming can make the necessary scaling to hit in the time cap. This will help people like myself do this on there own to better train and get the right stimulus that the work out was intended for.
Greg, the coaches who oust each day (Chris S and Steven T) often give advice on rough time targets.
6.57 Rxd
Deadlift quick sets with small windows of rest (3-5 breaths) sets of 15-6 1st 8-7 2nd 9 3rd
Most of the time was spent on the wall walks, the controlled decent was hard, did loose a few with sliding down though.
Good job!
13:59 RX Men
53 years old 255lbs 6’1”
8:18
Ladies Rx.
M/48/6'2"/180#
Rx'd
8:49
Good job, Stacey
10:05 Rx
58 yo/ 5’1”/ 113lbs
Intermediate scale—205# DL and modified wall walks, 4-6 “steps” with my hands each walk.
12:44
I normally use 195# on 21-15-9 deadlift couplets, so I’m pretty happy with this weight.
60/5’8”/158
Scaled
21/15/9
85# kb --both handsl (zip tied 35# kb to 50# db)
7/5/3
wall walks--not rx, chest/hands were about 6" from wall
13:36
m/53/175
That’s gotta be an awkward deadlift!
Little bit Jim--I forgot how much I enjoy kb dl's.
Also, now if Bingo starts posting again it'll be like a time warp!!:)
👍🙂. That would be fantastic!
12:16 @ #135
34yo 265lbs
10:50
141# (55% SRM) DL
RX Wall Walk
7:31 RX
40 yr old male, 175 pounds
Wall walks were tough, hands were pretty sore for deadlifting after 30 ring MU yesterday, looking forward to what dave has tomorrow :)
Nice work
6 min i Go for deadlift 154lb 70kg
Rx 9:31
10:16 Rx
5:34 rx
def slid down the wall though. Sorry!
Fast!
You smoked it!
Beginner option:
For time:
21-15-9
Deadlifts
9-7-5
Bear crawls, 5 ft.
202.5 lbs
5:45
Rx: 15'55"
7.05 rx
9:11 rx
15:08
16:49 - scaled. 225# DL + Wall Walk Scale. Probably should've scaled wall walks more. Too much time between reps
Rx 9:21
Rx 8:51
Those wall walks…
13.20 Rx
Thank you!
13:55 rx (walk between movements took about 0:30-0:40 sec each round)
For time:Rx
21-15-9
Deadlifts
9-7-5
Wall walks
♂ 225 lb
Total time 🟰10:20” 💪💪💪
Nice!
Is this 21 DL’s then 15 wall walks etc… or do all the DL’s then all the WW’s? Thanks!
Wayne, it is sequential like most 21-15-9 rep schemes, just doing that number of reps of WW: 21 DL then 9 WW then 15 DL then 7 WW, etc.
Globo wod: for those of you who can RX this one treat it like an Open workout, following the standards for wall walks and deadlifts. If you are using iron plates today use a weight that you can touch and go for at least 7 reps fresh with good form. Dumbbells sub dumbbell deadlifts 60/80lb dumbbells. Wall walks, if your globo doesn't allow wall walks sub 10 feet of bear crawls per rep of Wall walk.
Champions Club Scaling Notes
RANT
Nothing to rant about
WORKOUT THEMES
A twist on a benchmark test. Gymnastics and weightlifting. Squatting with an emphasis on pushing, overhead, not quite enough stamina to make us stop, but close.
SHORT MEDIUM LONG
LIGHT
MEDIUM x
HEAVY
FORMAT/MOVEMENT QUESTIONS
This for training or traditional Diane for a test?
Am I new/inexperienced to the point where I might need to add reps and significantly lower weight for more practice?
Is stamina limiting this from being a medium weight/short duration workout, and do I want to mush everything together into 1 round to work on that?
Do I need to work on the strength of this and cut up the reps even more?
How strict do I want to be on midline and shoulder position on wall walks?
Do I move past the point where my form breaks down a bit (like Diane) or do I stop before it does?
MY STUFF
7:03, not sure what the standard is on wall walks, so might not be rx'd, but they kicked my butt nonetheless. Shoulder stamina is my thing.
GENERAL FEAR LEVEL: 7
Good time, Chris! Shoulder stamina is NOT my thing!
Well in dude!
Coastie Nick, I think we mean the same thing. My "thing" meaning it gets me every time.