남(m)/46(Korean age 46 Western age 46)/171cm/92kg/211231/
For time:
12 handstand push-ups
1-minute L-sit
9 handstand push-ups
1-minute L-sit
6 handstand push-ups
1-minute L-sit
3 handstand push-ups
1-minute L-sit
Post time and type of handstand push-ups performed to comments./
19분23초(키핑으로 함)

CFWUx2
11:42

18'39" 

January, 29th, 2021. 

All Strict HSPU - no deficit! :-D 

L-sit with hips and hands (close to the knees) on the floor, straight legs. 

Brazilian male, aged 43. 

14:50 12.9.6.3 heel to wall hspu, 1 minute each round L/tucks. All strict hspu broken into 3s mostly. L/tucks were 50/50 rounds 1 and 2 (so it looked like L for 15 secs and tuck for 15 then break for 30) but fully tucks for 3 and 4. One break for first 3 rounds but two on final round.

15:50 scaled

Kipping HSPU, one-leg l-sit from the floor 

18:39
heels against the wall HSPU

18:02 with strict hspu back to wall and :45 L sit from the ground per round. Did better on HSPU than I thought I would. Last round of L sit in 5 sec increments-all I could do. 
broke hspu: 5/5/2 and 5/4. In retrospect I should’ve tried for 2 sets round 1. I’m heavy these days though! 

190/40/69”

Pike push ups (Should try a harder alternative next)
1’ L sits broken into 3x 20 seconds of hold then rest
total 17:49 minutes

hspu from ground with wall support, L-sit from box: 11:45

20:30. Pushups: back against wall; 45# + cushion.

M/ 45/ 135 lbs /5'-6"
I completed this early this morning. I drastically underestimated the L-sit holds on this one.
I completed all HSPUs facing the wall, and slowly and strict form lowered and pressed out of the bottom.
All done unbroken except 9th rep on 9 set. I did that 9th rep and continued.
I did all L sits on bumper plates. That is not very high so if you drop much at all you're done.
I broke up fist L sit into 3 sets of :20 and the rest of the sets I did as 4 sets of :15 holds with brief rest between them.
completed in about 12:44. 
Good bodyweight workout.
Yesterday I did 6 rounds of:
Squat Snatch to 10 OHS then 3 rope climbs
It was too nice outside to not be on the rope and working out of the garage. Like summer in winter yesterday. 
I was a bit sore in the shoulders this morning so I took a bit to get loose and do this workout, but still a fun good mix.

Done on 200108
Got through the 12 and 9 HSPUs and L-sits on the rings before a bunch of broken blood vessels around my eyes (and a headache) suggested a halt was in order.
Oh well.

21:15
Strict HSPU against wall
L-sit from 30” parallettes 

Strict HSPUs, 4” deficit.  16:25. 

Haven’t done deficit HSPUs in a while, and was a little unsure how triceps fatigue from the L-sits might affect, so broke early and often.  Was able to get at least a set of 3 to kick off each round.  L-sits were in 8-10 second chunks generally.  I alternated between doing L-sits on parallettes and on the rings.

46m/5'10"/180

scaled: unbroken kipping HSPU and 1 minute planks.

9:45 
Knee tuck

M/35/5'10"/190

Rx'd 13:20

15:35 w/kips on wall+45” tuck-sit on parallettes  

Option 3 - 5.43

20:20 with strict HSPU. Used paralletes for Lsits and counted just as long as my feet didn't hit the floor...

17:32
Wall hspu
One leg raised lsit

58 / 172
feet elevated push-ups, reps 24-18-12-6
L-sits done with parallettes
11:57

I definitely lost the intensity stimulus! I was nearly @ the 30 min. mark @ completion. I did a lot of resting, but kept my form as perfect as possible! In the breaks my Texas Heeler would not let me stop throwing his toy. I even threw it a couple of times upside down, from my headstand, as he would roll the ball into my face! 🤣 It was snowing 🌨, but we had fun!

Hard for me to get excited about these variations outside of scaling in WOD's perhaps. My suggestion would be to practice the press -to-handstand progressions in the negative, striving to lower as slowly as possible until the positive (the press to handstand) is possible. I'd recommend working through the hierarchy of presses in exactly this manner. In addition, I'd press dumbbells overhead regularly. Less frequently I'd go overhead with barbells. This will get you handstand push-ups, in all variations, quickest. Add an increased commitment to a bigger deadlift to this approach and we are on our way to improved O-lifts. 

17:50 Rx
M/44/215/6'2"

M/42/6’3”/215

Did 2000m row on either side for cardio stimulus as HSPUs are mostly me just standing there staring at the wall, I also scaled the HSPUs to piked on a 24” box. 

35mins and change

20:40

strict hspu
hanging l-sits

thanks coach

Worked on hand stands more than anything, forget the time (18min). All the free standing hspu were singles, even though I tried to line up a few!
1. 6 free standing hspu (3 kipping), 12 back to wall, l-sits on floor 10-10-10 seconds
2. 6 fs-hspu (2 kipping), 3 kipping back to wall, 10-7-6
3. 6fs-hspu all kipping, 7-5-5
4. 3 kipping fs-hspu, l tuck 30 seconds

14:45
HSPUs in pike position off 24” box
L-sits, knees at 90* angle off box
M/39/6’2”/208

7:07 - Pike Push-Ups and Knee tucks

13:50
Scaled/subbed to 12/9/6/3 reps of pike push-ups, each rd followed n'y 45 secs tuck hold in 2 sets of 23 & 22 secs
M / 40yo / 176cm / 72kg

Strict HSPU, lsit tuck on box 9:20

11,38 r.x

Strict HSPU’s to an AbMat 
L-sits were unfortunately broken

7:57

16:50, strict HSPUs, skipped the last round of L-sits

Scaled to pike push-up 
used some bar stools for lsits
9m15s

Modified to
12 Push Press 115
400m Run
400m Row
9 PP 135#
400m Run
400m Row
6 PP 155#
400m Run
400m Row
3 PP 165#
400m Run
400m Row

20:04

6:35 
Box HSPU
V-Sit w/knee tuck

Somebody make Hobart get back up there and demo Strict Deficit

12-9-6-3 kipping hspu
:45 tuck holds on parallettes
5:54

19:40 Rx (Belly towards wall, handstands.)

10:29
Strict HSPU
Knee tucks from dip position on my kitchen chairs! lol

5’8” / 170 lb / 21 / M

9:20

Subbed L-Sits for Tuck Holds. Really need to shape up my L-Sits, I’m still awful at them

I’ve been out of the CrossFit life for over a year since I started a night shift job at the local iron foundry in my town. I logged on here and tried the wod. Time was 9:17. I had trouble with the L-sit but I accomplished it and am ready to start building and growing again! Also! I did the HSPU against the wall with weight plates stacked to post my hands on.

Derek Eason
CrossFit Train 97333
Corvallis, Oregon 

Rx   16:30
Chest to Wall Handstand Push-ups with 5” Deficit.

17:30 
Kipping HSPU with 6 inch deficit
L-sit on parallettes 
To warm-up and decide, spent ~25 minutes trying all the HSPU variants
m/51/5'11"/200#

Warmup:5 5.8mi run in the hills
WOD: 8:22 w/Pike Variation (last L sit was a plank - hip flexors were trashed from run)

13:37 Rx with strict HSPU, L-sit on paralettes. 

M/33/6"1'/85kg

Scaled to pike push ups and L Sit supported by feet.

11:16

My core is trash, had to break the L Sits up sooo much

12'58" kipping hspu and ring support L-sits

9:21
option three

Paralette HSPU with Tuck L sit on paralette. 13:35. 
3 set of 20'' for the L sit. It was the most difficult. Can't breathe correctly when I'm holding.

35/195/5’9/M

Strict HSPU’s 
knees tucked on rings 

11:10

Knee tucks on 24inch box
14:30

9 box/wall handstand push-ups  
45-second tuck hold
6 box/wall handstand push-ups
45-second tuck hold
3 box/wall handstand push-ups
45-second tuck hold
1 box/wall handstand push-ups
45-second tuck hold

11:25

13:25 strict hspu against the wall. 1 min cumulative knee tuck on parallettes.

Scaled to 
12 pike push-ups   1min Boat pose
9 pike push-ups   1min Boat pose
6 pike push-ups   1min Boat pose
3 pike push-ups   1min Boat pose
8:23

HS strict with heels barely touching wall
12:40

Lost track of cumulative L-sit time on the 4th round -- that round was miserable! -- so may have been off +/- a few seconds.

strict HPUs, and scaled L-sits to 30 seconds

13:16

10:37
HSPU to mat, L -sits between stools 

Subbed 1 min front plank

8:00 - HSPU against wall

11:40
HSPU strict back against wall to abmat
L-sits from dip bars

Deficit strict?

Ouchie!  21:15

focus was range of motion on HSPU, down to one abmat using Kipping HSPU.

17:30 - Sc
-Strict HSPU to 1 ab-mat
-L-sits on floor, feet in a 50lb band on j-cups set at the floor press height holes (the bottom hole of the narrow holes) on the rig. 

-Normally to do this wod as fast as possible I would do kipping hspu and tucked/staggered l-sits on a bench or box. But I do those all the time so went for something tougher for myself. 

Completed a variation:
Fran (21-15-9 thrusters 65# and pull-ups), rest 4 min, then 15 box HSPU, 20 GHD sit-ups, 12 box HSPU, 20 GHD sit-ups, 9 box HSPU, 20 GHD sit-ups.

12:04 strict HSPU, pirouette L-sits (many more than 2 breaks - did 0:10-0:15 holds, hopefully soon can do them longer)

24:50 scaled to deficit HSPU on 30kg DB and L-sit on parallettes. 

I actually don't think that fast-paced intensity is the primary goal today. I expect this workout to be somewhat slower paced and require breaks on almost every set. Here are some scaling thoughts:

Handstand Push-ups: I will have athletes use a variation of handstand push-ups that does NOT allow them to complete every set unbroken but also does not force the athlete to break-up any set more than 2 times. This gives me a wide variety of options. For advanced athletes I may have them perform a strict handstand push-ups and potentially have them use a deficit. For intermediate level athletes I can have them attempt the workout strict or with a kipping variation. For those that cannot perform handstand push-ups, I will have them perform a pike handstand push-up variation on the box. This can be a great option as athletes can modify their body position to increase or decrease the difficulty. For example, performing this variation with the legs straight and hips stacked over the hands in the starting position can be very difficult while performing this variation with the knees on the box would be less challenging. I will modify athletes to a pike push-up with feet on the floor if needed. If an athlete absolutely cannot get inverted in any fashion a strict dumbbell shoulder press will be my go to for the day. I will not reduce reps on the handstand push-ups today.

L-Sit: The overall duration to accumulate is pretty long and I expect there to be plenty of breaks here. I will have athletes use a variation of the L-sit that allows them to hold the position for 20-seconds, or more, on the initial effort. This could be the L-sit as prescribed with straight legs or by modifying the movement. The main variations I will use will be a tuck L-sit or an L-sit with one-leg extended and one-leg tucked. This movement can also be scale further by performing a L-sit while seated on a box. I will also modify the total time to accumulate by either not allowing more than 5 attempts on any 1-minute effort or not allowing any 1-minute effort to exceed more than 3-minutes. 

Warm up for 200102
GENERAL WARM-UP

2 rounds for 25-ft each of:
High knees
Butt-kickers
Walking Samson
Bear crawl forward
Bear crawl backward
Crab walk

SPECIFIC WARM-UP

L-sit
2 sets of 20-seconds tuck hold with toes on the ground
2 sets of 20-seconds tuck hold with toes off the ground
1 set of 20-seconds per side of one leg tuck, one leg straight
1 set of 20-seconds L-sit (or attempt)

Handstand push-up
Half-kneeling dumbbell press, 10 reps per side
5 wall walks
5 sets of 1 kick-up + 1 handstand push-up negative
2 sets of 5 handstand push-ups

After second set of handstand push-ups, perform 20-seconds of an L-sit (or variation).

Strict with 4cm deficit
13:10 rx’d

Strict hspu
knee tucks using rings
13:24
m/49/175
Happy new year suspects!

M/45/6'2"/185#

Kipping HSPU's and knee tucks
12:13

pike push-up/v-up hold :45
8:10

Globo Scale:  Sub heavy dumbbell shoulder presses for handstand pushups if your globo doesn't permit that movement or it is not doable due to space considerations.   L sits can be performed on rings, 2 benches, a chair with handles, dip bars, on the ground, parallelets, 2 boxes, or hanging from rings or a pullup bar.  

Chest-2-Wall Handstand Push-Up: 16'.
https://youtu.be/3SovPKclMbw

Champions Club Scaling Notes:

RANT
I did the butt on the floor/legs raised L-sit instead of hips raised because I wanted to save my shoulders a bit.

PURPOSE
Have a universally scalable handstand push-up option that will be fatigued like crazy due to a mean amount of L-sitting.

NEW TO CROSSFIT VERSION
As is, check the video listed for hspu subs. Although any kind of pushing works.

TRAINING SCALE
If you wanted to not make the hspu more difficult but make stamina more of a factor, then you could try doing straight 30 hspu (strict) and 5-minutes of L-sits for time.

PRACTICE SCALE
As is, and wall-facing kipping hspu are a good option here if you are comfortable rolling out.

GROUP SCALE
Team workout style might be good here. Something like 15 minutes of HSPU, as many reps as possible. You can only work while your partner holds an L-sit, rotate whenever the shoulders are smoked.

INJURY SCALE
Pretty simple here. Pick one static hold and one strict movement and do an AMRAP in 15-20 minutes.

WARMUP
Again, on something like this I would not worry about specific prep for it and use the time to practice technique on some skills you need.

GENERAL FEAR LEVEL: 4

What would be a good warm up?

INTENDED STIMULUS
.
Nice one! The value of gymnastics movements for spatial awareness, coordination, strength, flexibility, stamina, and balance is unmatched. On top of all that, gymnastics also demand a growth mindset, and hence develop it. Remind yourself that CrossFit's standard for the handstand push-up has always been a freestanding handstand push-up. That should not be de-motivating. Quite the opposite, that should be inspiring. Use this gymnastics piece to practice your mental toughness. Feel fit today in whichever modification you are using for this workout. Instead of looking at the road ahead as a sign of your inadequacy, look at it as the potential you will achieve. Remind yourself that regardless of the difficulty of the skill, gymnastics movements are always the same: they reward patience and form. They are developed by owning the basic positions. They are earned with diligence and consistency. For the handstand push-ups today choose a pressing variation that allows you to practice a solid tripod position and as vertical as possible a press. Box handstand push-ups and pike push-ups are great options. Choose a number of reps you can do unbroken all the way through. For the L-sit, choose a variation in which you can be very consistent with excellent form throughout this whole workout. Aim your modification so that you can complete each set with at most two breaks per hold. This is still a "for time" piece. Be smart on how you break your L-sits and your rest periods. Remind yourself you can achieve both intensity and good form, no need to renounce one in the name of the other. FEEL FIT AND TOUGH!

OPTION 1
For time:

9 handstand push-ups
45-second L-sit
6 handstand push-ups
45-second L-sit
3 handstand push-ups
45-second L-sit
1 handstand push-ups
45-second L-sit

OPTION 2
For time:

9 box or wall handstand push-ups  
45-second tuck hold
6 box or wall handstand push-ups
45-second tuck hold
3 box or wall handstand push-ups
45-second tuck hold
1 box or wall handstand push-ups
45-second tuck hold

OPTION 3
For time:

12 pike push-ups (assist if needed)
45-second  V-hold or tuck hold
9 pike handstand push-ups
45-second V-hold or tuck hold
6 pike handstand push-ups
45-second V-hold or tuck hold
3 pike handstand push-ups
45-second V-hold or tuck hold