남(m)/46(Korean age 46 Western age 46)/171cm/94kg/211120/
21-15-9 reps for time of:
Deadlifts=>100kg
Inverted burpees
♀ 185 lb. ♂ 275 lb.
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토요일 저녁와드

CFWUx2 10*45 10*135 5*185 223
37:15
Slow singles for DLs (sore neck)
Scale 223 dls

11:34 @75kg dead weight, lunge kicks heels to wall. Attempted frog kicks to pike but only managed a couple.

13:49 Rx’d 

Paul 10:22 rx
Soph 12:30 rx

14:27 rxd

Broke deadlifts 9-7-5/6-5-4/5-4
Inverted burpees were slow because I kept failing to stick the free handstand. Full standing to full layout on ground to two foot takeoff to free handstand and back to standing each rep. 

Lvl40/190/69”

19:16. 225#

subbed regular burpees for inverted burpees: 13:15

10:20 rx’d

RX'D 23:58

M/35/5’10”/190

Rx’d 19:42

Those inverted burpees hurt me. 

13:08 deadlifts are a full body exercise!! That means thighs and abs too!!

15-12-9 reps for time of:
Deadlifts

First back squats 5-5-5-3-1reps 65-75-85-95-105kg
Then WOD.
Scaled to 105kg/231lbs
12:21
43/1.78m/75kg

12:18 - Rx

10:34
Subbed 275lbs rack pulls for deadlifts, and scaled to candle sticks for inverted burpees

21-15-9 reps for time of:

Deadlifts
Inverted burpees

 ♂ 225 lb.

12:14

Had to break this up since I'd have to move across the gym to Rx this, instead did all deadlifts, then all inv. Burpee (freestanding HS)
Deadlifts
21 2:11 all quick singles
Rest 2 min
15 1:16 5/4/2/2/2
Rest 90s
9 29s 5/4
Rest 2:30 (strip weights move to mats)
Inv. Burpees
21 3:58
Rest 90s
15 2:27
Rest 45s
9 1:29

That was awesome! Would have loved to RX but honestly the handstand practice was prime, it was nice not to feel rushed. Excluding rest it would be 3:56 for deadlifts, 7:56 for IBs, 11:52 total (not realistic given fatigue and transitions ofc)

As rx’d, 13:45.

Did after heavy deads, so took the 275# deads with less pace, breaking 10-7-4 / 9-6 / 6-3.  First time trying to kick up to the handstand from two feet (frog jump) instead of the regular lunge.  Messed around a bit in warm-up with it, and it seemed like it was doable, so did this in the workout.  Super fun to learn this new skill.  This is a small step toward being able to press up from the ground.

46m/5'10"/180

11:05 (RX)

Scaled
21-15-9 deadlifts 155#
15-12-9 inverted burpee to wall

Realized very quickly practicing freestanding frog kick inverted burpees were not going to happen in my globo gym with concrete floors. DEFINITELY a skill I need work on. At the dojo. With matted floors. So today I lunge-kicked it up.

231.5# barbell (105 kg)
Burpees to the wall 

17:35

Rx’d 11:34

21:00 Rx 

9:23
21-15-9
DL (185)
Inverted Burpees (to wall)

10:16. Rx deadlifts. For inverted burpees I subbed 21-15-9 candlesticks (no hands) right into frog jumps. I’m definitely a scaredy 🐈 with that movement.
Afterwards, I completed:
21 freestanding handstands
35 Abmat sit-ups 
15 freestanding HS
35 Abmat sit-ups 
9 freestanding HS
35 Abmat sit-ups 

Rx 10:39

14:15 Rx. This was heaps of fun (but I always say that), but notably the heavy deadlifts impacted the ease or otherwise of kicking up in a bunny hop to get inverted. 

2nd WOD today! 
Scaled DL weight to 135#s (sore) & did freestanding inverted burpees! DL broken into sets of 3! Last round of 9 unbroken! 13:54

Brazil-| Um treino que foi intenso e divertido!  Em torno de 12 minutos finalizei. 

Essa prática de inverted Burpee  é  muito Divertida e  carga RX na barra ficou um difícil mas possível.

Tenho feito os treinos d Crossfit. Com e estou me planejando para passar um ano seguindo a prescrições de treino da CFHQ. 

Bom treino  para todos!

I did this as a practice bias day.

When I finished the total work Iwas putting a 25 away and clock said 49 min and change.

My main 2 goals were improvement of upper back neutral extension while close to the ground in DL, and better control of descent initiation in the handstand descent portion of the inverted burpee.

Some added bonuses today. Level of enjoyment was through the roof. I highly recommend happier 911 playlist on spotify by gretchen rubin. (green and light blue).

My stance for DL was too wide, I discovered today.

My control in the descent was so rewarding today!

Here is to sneaky practice meant to be days, thank you mainsite.

Scaled weight to 185#
Inverted burpees to wall
11:23

20:18 - RX

M/49/6’6”/205
15-12-9
Deadlifts 135#
Candlesticks 8” mat height 
10:41

M/45/6'2"/180#

Rx'd rep scheme
Scaled to 225# DL's
Inverted burpees done freestanding 
12:57

Time 22.46
90 lb 

12:21rx’d. Brutal! 

Rx’ed 
12:10

11:29 
135# Deadlifts to keep moving. Freestanding  Inverted burpees (1st time not using the wall).

My 10 year old wanted to do the burpees too because they looked fun. Then all 3 kids thought it would be fun to run around me to see who I’d kick first. 🤦🏻‍♀️

My son joined me for the WOD today:

DD - 65lbs, inv burbees to wall : 10:50

SD - 215lbs, inv burbees : 11:06

Scaled to 21-15-9 
DL, 85#
Candlestick to frog, hand assist 
21:41
Picked a lighter DL to ease up on the back for the candlesticks.  First attempt without a 6” mat for a lift.  Goal was smooth movements and no hard landings.  ✅

13:41

18:35, 185lbs, inverted burpees to wall

15:11 - Inverted burpees to a wall

6:15 @185
(Misread the prescribed weights for the boys)
Freestanding inverted burpees for the first time and felt great. 

16:43 RX

Shittttty week

This might be a slower-paced workout, but I will still look to ensure that my athletes are done by the 12-15 minute timeframe. Here are some scaling thoughts:

Deadlift: Back in the day I would have considered this a heavy load, but nowadays I consider it to be on the heavier side of moderate. I will look to have athletes use loads where each round can be completed in 2-3 sets. I will modify loads for my athletes to achieve this goal. Experienced athletes will keep the load on the heavier side, where they will not be able to do all rounds unbroken, while newer athletes will use a load this on the lighter side....which might allow for rounds to be completed unbroken. 

Inverted burpees- I consider the volume of this movement to be relatively high, and I’m always surprised by how long they take! The function here, as I see it, is going from a lying position to a standing position and then getting inverted. I will use this as an opportunity for my athletes to practice efficient roll-ups to a standing position and refining mechanics for kicking up into a handstand. For this workout, I will have the prescribed variation of this movement be with the handstand performed with the back to the wall. Athletes can potentially perform a freestanding handstand hold if they have demonstrated some handstand capacity. I will use 2 main movement modifications today. The first option will be to have athletes perform a candlestick roll to stand and followed by an attempt at a handstand kick-up. For further scaling, I can have athletes use their hands to assist in standing up from the lying position and perform an inchworm walk-out. Reduction of reps will be necessary for many to maintain consistency and intensity.

10:12 Rx
Using this standard for the burpees:

https://youtu.be/M6_nkTKhaFY

8:19, option 3 without frog jumps

DL @ 195lbs
16:57

I slowed down the later inverted burpees considerably to make sure I was aligned properly for the handstand -- I didn't feel like breaking my neck today.

12:12 rx

14’50´´

M/175cm /74kg /39yo
13'58" rx

RX：14'

42:20 

Warm up for 191123:
GENERAL WARM-UP

3 minutes of rowing
Then,
30-seconds of downward dog
30-seconds of upward dog
20 cossack squats
10 inchworms with a push-up
20 over-overs
20 single-leg deadlifts (no weight)

SPECIFIC WARM-UP

Inverted burpees
3 partial range of motion kick ups to wall
3 sets of 1 full kick up to the wall + 15-second handstand hold
3 deck squats to 10-seconds of a high plank
2 sets of 3 inverted burpees

Deadlift
10 deadlifts with an empty barbell, slow and controlled on the descent
10 banded deadlifts with an empty barbell
5 deadlifts with an empty barbell

Build-up
Build up to working weight by performing 3 sets of 3 deadlifts. After the third set perform 2 inverted burpees.

INTENDED STIMULUS
.
Nasty deliciousness! This is one hell of a variation on Diane. The increase in weight and the switch from handstand push-ups to inverted burpees corresponds with a considerable increase in the metabolic demand. This is a fancy way to say this thing will get you sweaty AF, and you will be breathing hard. This workout is by no means a sprint like Diane is. However, it is certainly not a long one either. Aim to get this done under the 10-minute mark. The weight on the deadlifts should be heavier than what you would do for a sprint, but something you can still manage at a moderate cadence. Shoot for something you could cycle for 12+ reps if you were to go for it when fresh. For the inverted burpees, consider reducing the number of reps if that will allow you to do them without the use of the wall while keeping a good pace. Today's workout will give you an excellent opportunity to work on your handstand kick with two feet (frog jump) instead of the regular lunge kick. This movement pattern is unique to help you (or your athlete) learn to load the shoulders, and we don't do it all that often. Watch our video on how to scale this movement for more info, but aim to keep that frog jump start! This is a fantastic workout that will enable you to express and build your gymnastic capacity, your strength, and your work capacity. Kill it!
.
OPTION 1
21-15-9 reps for time of:
Deadlifts
Inverted burpees to a wall*

♀ 165-lb. ♂ 245-lb.

*susbtitute for 15 12 9 inverted burpees freestanding. 

OPTION 2

21-15-9 reps for time of:
Deadlifts
Inverted burpees (hand-assisted on the standing up)

♀ 135-lb. ♂ 205-lb.

OPTION 3
15-12-9 reps for time of:
Deadlifts
roll to stand up (hand-assisted on the standing up)
frog jumps

♀ 125-lb. ♂ 185-lb.

Champions Club Scaling Notes

RANT
The thing I really like about inverted burpees is they are a great way to teach the feel for flow and connection - aka skill and athleticism. Don't worry about getting all the way up to the wall, just feel like everything blends together; an outsider should not be able to tell where one rep starts and the next one finishes.

I SHOULD TRY THIS AS RX'D IF: I can either do the rx'd weight unbroken if I wanted OR I wanted to treat this like a for quality/strength day and concede deadlifts going slow.

FIRST TIME WITH CROSSFIT VERSION: regular burpees for inverted burpees. Then do some hollow rocks/candlesticks and handstands in the warmup

GROUP VERSION: as is, and like I said in the rant count any attempt to get off the hands, or even just do candlesticks

INJURY VERSION: themes are - squatting, tumbling, crazy range of motion, overhead, skill, rigid midline, heavy-ish weight. Pick one movement you that will be the "organic" strength-building one and one that will be a skill-based one. Pick some reps that descend.

WARMUP
Hollow rock - candlestick prep
Hip extension - deadlift prep
Squat - deadlift prep
Pull-up - overhead and pulling
something with pushing - maybe ring hold

GENERAL FEAR LEVEL: 6 if going for speed