105 reps. RX
200 Ft lunge
50 step ups 22.5kg DB/ 7:03 
15 strict handstand pushups: 7/3/3/2
havent done HSPU in a while so happy with my score. 

CFWUx2 10 lunges 40lb
54:01
50lb dbs
200 HS shoulder taps against wall

Thanks for the summary.  I note that once again restricting food intake could again be good against Fatty Liver.  Obviously cutting fructose also.  

Dear Author, Such wonderful information provided. Thank you so much for this. 

 I wanted to ask you, Why Herbalife product is filled with so much fructose in it and it is selling all over the world and become a market leader why is that? 

Why people are consuming fructose so much when it's showing bad results?  

31:47
subbed kipping handstand push ups and shoulder taps x 200 for handstand walk

did 1/2

18:56

20 mins.
50 KB overhead lunge
50 KB step-ups
50 mixed push ups (17HS/33 strict - 5/10, 5/10, 5/10, 2/3
3+ mins hold - After holding a hand stand against a wall for about 10 secs twice, I picked up the 10kg KBs and ran the clock out accumulating just over 3 mins.

97 reps rxd. Lungs held me back. 10m cap. Still have bronchitis/hacking stuff up. 

253 reps. Used 1 abmat for Strict HSPU

98 reps

10 min time cap: got to 10 HSPU against a wall

90 reps 

women’s scaled 97

Scaled to:
For Time:
200-ft. dumbbell overhead lunge
50 dumbbell box step-ups
50 strict handstand push-ups
200-ft overhead dumbbell walk
50-lb dumbbell / 20-in. box
26:06
M / 39 / 6' / 193-lbs. 

112 Rx
6:32 tie breaker

90reps Rx

M/57/6’2”/179
Hybrid scale: 
200 ft dumbbell overhead lunge - 35#
50 dumbbell box step-ups - 25#
50 strict handstand push-ups -25 scaled 5” HSPU, ,25 shoulder presses @25# DB in each hand 
200-ft. handstand walk - 2min accumulated hold against wall. 
19:15

120 reps Rx

114, ex in 10 minutes 

29:21

20 lb. Dumbell

68 single arm standing lunges.  Alternating legs.  Swap dumbell every 8 reps.

20 inch box step ups with dumbell.

Knees on box handstand pushups.

200 knees on box handstand side to side reach overs.

Everything broken.

104 reps Rx

92 reps
Got to HSPUs with 30s left

Masters 60+
M/59/6’2”/235

100 reps

91 rxd, tie break time: 8:38, performed at UNR CrossFit Affiliate. 

106 rx’d 

Mens Scaled 50 - 54 19.3
200 Ft lunge walk w/ 50#
50 Box Step ups  50#
31 Semi Strict HSPU
out of time @ 10 Mins..161 Reps..Brutal Wod !!

First attempt at this Rx yesterday and did not finish. I will try again tomorrow with a different mindset.

Changes to make:
- I held the dumbbell at the waist on the step-ups. I will switch to a backpack-style hold
- I broke up hspu into 5s from the start. I will Open with 2 of the biggest sets I possibly can (hoping for 10-20 each set)
- I was VERY surprised at how disconnected my arms and midline were from my body on the handstand walk. I will expect this and bear down. 

M24/170cm/56kg
Did 17SHSPU as RX

F/ 40/ 5’7”/ 169
95 reps RX, 5:20 tie break 

97 reps RX! tie breaker time = 9:13 Box step-ups completed!

Rx’d, 36 minutes.  Feeling it!

112

Standard walking lunge and 18" step ups 50#
111 reps, 2 short of 50 step ups.

Made it to HSPU, got 1

25:05

60 - static lunge w/25 lb DBs overhead
50 - 24” box step-ups w/25 lb DBs
50 - pike push-ups w/feet on 24” box
25 - push press w/35 lb DBs

104 scale strict hspu 

Only had 35 lb db
Overhead lunge 
24 inch step ups
30 hspu with 5 inch

D 15 lb db
Front rack lunge 
20 inch
First hspu!

40#db overhead walking lunges 100 m alternating hands every 20 m.
50 box-step ups. 
10 wall-walks (instead of HSPUs)
Bear-crawl pushups, about 20 meters. 
Cooled down with a 20 minute bike ride (stationary bike). Maybe not worthy of the Open Workout, but still a good workout. 

Dave Castro is a prick. He always finds those fitness holes. My overhead stability sucks. 110 reps Rx. Will do again tomorrow. 

98 rx

Scaled. 136 reps/points per the scorecard (made it to 46 HSPU). 

Goals is to first do a strict free standing hspu then eventually 20 on p-bars in the middle of the box !

26:30 RX 

108 reps Rx

rx
66 reps

OVH dumbbell lunge
Dumbbell stepup

Rx'd (did not finish before 10 min cap)

M/44/6'2"/185#

Rx'd
I got 5 hspu's so that makes 95 reps correct

19.3 scaled, done. (I did overhead Lunge not the front rack Lunge )
Made it to 16 Strict Handstand Pushups in the 10min time cap. Kept going to finish the whole WOD. Total time was 16:20.

As rx’d, got through 45/50 HSPUs.  Score works out to 135 via the Open scoring.

Had hoped to get to the HS walk, but box step-ups were much more taxing than anticipated.  DB lunge was good until that last 50 feet — then it got super spicy.  Box step-ups were slow — kept the dumbbell on my shoulder and switched every 10 reps.  Tried to keep moving but had to set the DB down a couple times on the switch.  Got done with them at 6:36, but didn’t start HSPU til 6:50.  Was hoping to do 5 every 20 seconds, but pace slowed after 20.  Had to go down to 4’s and 3’s, and then singles after I hit 40.  Tough one.  I could have gotten all 50 with more time — but would have needed another 30 seconds easy.  Not sure I could even get to HSPU by 6 min, so I’m disappointed, but not overly so.

46m/5'10"/183

I thought the step ups would be easy. HAHA. 

200ft lunges with rx weight(1x35lb), completed 50 step ups on 20" box with 2x25lb DB's(last 35lb DBs felt ridiculously heavy today)completed in 10 minutes.

 I was so gassed i passed on attempting any sort of pushup.  No Beast mode today.

90 reps scaled. 

130 Reps 

If I could’ve kicked back up on the wall the last time on the 1st try could have gotten all 50 HSPU.  
I did do the last 10 & try to handstand walk a few times then just did the bear crawl. (12 mins?)

105 reps scaled. 

200-ft DB lung (DB in front rack position)
50 DB Box Step-Ups
23 Pike Push Ups

10:00, 15lb DB and 16" Box 

Rx’d 94 reps at 10min cap
Whole workout took 34:18
That was killer, but felt so good.

54

Rx’d 
90 reps at 10 min time cap.  Finished all reps in 36:16.

57 / 167

Masters Men 55-59 Scaled (200' front rack lunge, 20" box, dumbbell presses, bear crawl -- 20#)

8:13

43:17 Rx 

110rx

Gotta keep working on hspus

24:54 everything Rx except the handstand walk. I did a handstand march supported against the wall for 200 "steps"

Scaled to 20kg DB (no 22.5kg is present)
300feet front rack carry
50 dumbell box step-ups
50 strict elevated HSPU
until time cap. 160 reps

60 lunge steps
50 dumbbell box step-ups
50 HSPU
bear crawl.

Stopped out at 133 reps.

105 reps 
Scaled HSPU to 5" elevation
Went ahead and finished the workout in 17:54 and scaled to 200' Bear Crawl.

All those handstand holds make a lot of sense now!

92 reps rx at Iron Tide Crossfit

All movement standards as Rx’d but scaled as follows:

200-ft. 40lb dumbbell overhead lunge
50 40lb dumbbell box step-ups
40 strict handstand push-ups
200-ft. Bear crawl

Box step ups were slow especially when I switched the weight to my left arm. HSPU also a little slow but was taking longer breaks so I could maintain good form. Bear crawl was too easy. 

16:58

Might do this another day. Today was grinder's day.
In an alternating fashion:
- 500m/750m/1.000m/750m/500m row 
- pistols: 36/27/18/27/18 
》500m row, 36 pistols, 750m row, 27 pistols etc
》22min 5sec

Scaled this WAY down to basically complete all reps:

60 overhead dumbell unges, 2x28lbs DBs
50 box step-ups, 20" box, 2x28lbs DBs
50 pike push-ups
20 wall climbs

23:52

Hey, I'm not even 5'7"  or 150lbs... And I'm 50...

damn, the space allotted for shspu is going to invite a ton of bro reps. super wide stance, i guess that's OK. 

Are there any concessions in the open that allow an athlete (ha, still laugh when I call myself that) the option to do a different or modified exercise? I physically can't do lunges because of osteoarthritis in both my big toes. Or do I just have to miss this one?

Hey HQ- you note "subsequent evidence, to be presented elsewhere on CrossFit.com..."

Does that mean the articles are coming, but have not been released yet? Or do you already have them posted and I just can't find them?

This is certainly an interesting review, but it's far from a smoking gun. I'm looking forward to reading the rest of the evidence- it's no stretch to see the correlation, but I love the deep dives you all have been doing!

I read the standards and they don't say anything about what you free arm can be doing while you do the overhead lunges. I want to use the free arm to brace my raised arm against my head (in a L brace) to relieve some pressure off my shoulder. Can I do this?

Is this with a dumbbell in each hand or just one dumbbell and alternate hands? 

90 reps Rx then several unsuccessful HSPU attempts, completed at my local affiliate. Despite progress made with HS holds since the CF mainsite programming changes this year, clearly I still have lots of work to do. Glass half full view: I’ve got more goals to strive for!

95 reps as Rx'd.  The OH walking lunges followed by Step ups, BRUTAL!  Go hard and have some fun with this one, its only a workout.  

How do I do if I can’t handstand walk

Globo Scale...  So, I have warned you that something like this would come.  Today is the day to go to your local affiliate and do this wod.  Check out map.crossfit.com for your nearest affiliate, and reach out to them to see if you can drop in to do this workout either today or sometime this weekend.   For those of you who have to do this one in a globo or garage gym, you can still do it with any number of 5 foot segments, up to 25 feet (even though this will be inefficient).  For filming, set your camera up in a way that sees the area you are lunging, the box, and your hspu area.  You will need measuring tape as well.   For filming and workout standards, visit games.crossfit.com

For those of you who are on a cruise ship, at the bottom of the world, deployed or for some other reason can't do the open wod as prescribed, subbing dumbbell strict press for the HSPU, and bench stepups with the dumbbell is OK.  Just remember that this will not yield an official score. 

Is there a bridge width regulation?

Champions Club Scaling Notes:

STIMULUS:
Again, these are assuming you're not doing as part of the Open, but as a regular workout during the week. The name of the game is going to be stability practice: arches/feet in the first two things, and shoulders in... well... all of it. I would call this Just a Workout workout and use the opportunity to work on these positions. The most overlooked one will be step-ups because they're very pass/fail based. Did you get up there or not? But this is a really good chance to practice one-leg squatting mechanics: keep a vertical shin and arches in place.

GROUP:
Dumbbells and kettlebells are interchangeable, and handstand push-ups can be anything that involves pushing. I would not even mind doing a long handstand hold as a sub... actually that's what I'll probably do. Accumulate 2 minutes or so. You can also interchange the step-ups and lunges if need be, and sub overhead dumbbell walk for handstand walk if you don't want to spend any more time upside down. Stationary lunges are cool too, about 50 lunges should do the trick.

KEY MATCHUP: your desire to do fast vs. doing what's right on the step ups.

WARMUP:
Pistol - one-leg practice
Jump rope - always
Kip - prep overhead position
[insert thing you suck at]
[insert thing you suck at]

GENERAL FEAR LEVEL: 4. I am much less afraid of muscular fatiguing workouts than lung fatiguing workouts.

GENERAL EMASCULATING LEVEL: 8. Nothing like kneeling by the wall basking in the shame of your lack of shoulder strength.

I can’t even handstand walk haha