남(m)/47(Korean age 47 Western age 46)/171cm/96kg/220207/
Complete as many rounds as possible in 10 minutes of:
10 handstand push-ups to 6-in. deficit
20-calorie row
30 single-leg squats, alternating
Post rounds completed to comments. /
0라운드+피스톨 27회/
월요일 저녁와드

CFWUx3 sub HS for dips, pistols for squats
1r +50 reps (finished r2 after buzzer)

4+24 in 20 mins @ 8 strict HSPU, 16 SDLHP@20kg, 24 pistols. I felt extending it and focusing on form was a better workout for me. For the record: 2R in 10m, 3R in 13, 4R in about 18. HSPU felt surprisingly strong in last two rounds.
Prev. 2R. Sub 10 reg. HSPU, 20 pwr cln @ 25kg. Pistols rx.

3 rounds (pistol assisted)

2 rounds plus 6 HSPU with hands on 25lb plates and head to the pad they were on. About 3” deficit. Otherwise rxd. Pistols gas me like crazy! HSPU got easier the second and third rounds-guess I needed more practice rounds. 

191/69”/40

1 round + 8 pushups. From floor to ab mat

2 rounds 

Scaled to:
6 handstand push-ups
12-calorie row
18 single-leg squats

3 rounds + 1 rep

2 rounds +5 HSPUs

scaled to:
pike HSPUs, 24” box, 4” deficit
band assisted pistols
M/39/6’2”/206

M/36/5’7”/75kg
RX = 150reps
2RDs +10 DHSPU + 20cal Row

CrossFit Rossendale

26M

4 rounds Rx. 

Scaled pretty much all of this session

10 kipping hand stand push ups
20cal assault bike
30 pistol squats band assistance

2 full rounds + 10 hand stand push ups + 20 cal assault bike + 2 pistol squats 

Subbed/scaled to
10 HSPUs
20 burpees
30 pistols
2 rounds+10 HSPUs, 20 burpees, 13 pistols

44/1.78m/77kg

subbed:
10 shoulder presses, 45# dbs
20 BPUs
30 pistols

1 round

1 rd + hspu, row + 6 single leg squat
Normal hspu
12.5 lb dumbbell assisted squat

2 rounds + 2

scale No deficit strict HSPU/Rx row/pistol to 19" bench

2 rounds + 10/11cal/-

2 rounds
sub deficit HSPU for deficit pushups 

M/19/160/5'8"
Modified workout a bit because of lack of time
AMRAP 10
10 HSPU
200m Run
30 Assisted Alternating Pistols

2rds completed

34/m/199lb
2 rounds
10 Pike push-ups from box
20 Cal row
30 pistols to box
+
10 Pike push-ups from box
20 Cal row

Scaled to HSPU, 20 pulls on my rower and lunges. 
Two rounds even 

2 rounds + 10 + 5
10 x strict DB press @ 35#
20 x burpee pullups (oof)
30 x air squats

4x

10 min
10 pike pushups (paralettes & feet on 3rd garage step)
20 sdhp 45# bar
30 step ups 2nd garage step alt legs

3 rds + 10 sdhp

1 round rx’d 

Scaled to 4 inch deficit 

2 rounds + 10 HSPUs + 20 cal row + 4 pistols 

2 rounds + 10 HSPU + 20 cal row
HSPU scaled to box assisted 
Legs are sore from 4 mile run and 100 wall-ball shots...

2 rounds + 10 pushups 
Pike push ups from 20 in box

Scaled to 3 untimed rounds of
6 pike push-ups, feet on floor
12-calorie row 
10 narrow squats
Eyeballed the time, just under 10 min.  Best scale for cranky knees.  Good challenge.  Never been able to do narrow squats in the past, will try them more often.

Missing 10 pistols in the second round.
Assisted pistols

Derek Eason
CrossFit Train 97333
Corvallis, Oregon 


Rx   3 rounds + 7 calories 

Bryan Rosen warm up
then Juan option 1
8 deficit hspu 
16 cal row
24 pistol squats
10 minutes 
3 rounds even

1 round + 3 deficit handstand push ups Rx-ish (used ball as target for pistols)

3 Rds Rx & subbed:

AMRAP 10mins
10 HSPU Deficit 5.5"- (on 45 & 25# plates)
20 SDHP (45#)
30 pistols (alternating)

1st time doing deficit HSPU, idk if it was the extra height or what but definite problems kicking up/staying on the wall today! Hitting my head on the concrete wall in Rd 2 didn't help either. 
Pistols were terrible today too. 

2 rounds + 2 pistol squats! Or 3 rounds -28 reps of pistol Sq! SDLHP for the row w/25# KB! Finished the 3rd round after the time cap. got me! Forgot to warm up the triceps! 🙄 I’m an idiot! Everything but row as RX!

2 rounds + 2 pistols = 152 reps Rx
Nice week of programming
m/51/5'11"/200#

Subbed strict handstand push-ups (back against wall)
Pistols done holding a strap for balance

3 rounds + 10 HSPU + 11 cal row

Scaled to 15 burpees everything else Rx 2 + 14

2+6
First time doing deficit HSPU
Two 45-lb plates (closer to 7-in than 6-in)

These last few cycles have been gnarly. 

1+42 Rx

The gymnastics demands of this workout are challenging. When modifying the movement consider replicating the function of the handstand push-up by moving the body throughout space in a vertical pressing fashion and preserving the unilateral demand of the single-leg squats. The overall rounds to complete will be relatively low as completing 3+ rounds will be very challenging for many. Here are some scaling thoughts:

Handstand Push-ups: The overall volume of reps accumulated will not be high but will still be challenging due to the deficit demand. I will have athletes use a variation of handstand push-ups that will challenge them to complete 10 reps consecutively and potentially even cause them to briefly break-up the first round. For advanced athletes this may mean that they perform the handstand push-ups as prescribed. For some athletes this may mean simply reducing or eliminating the deficit. For those that cannot perform handstand push-ups, I will likely 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. Beyond the movement modifications, I will reduce reps as needed. 

Row: If the row will take longer than 1:30 to complete I will consider reducing the number of calories to achieve each round. 

Single-leg Squat: Although high level athletes can breeze through these reps faster than many can do air squats, I expect a fair amount of time to be spent here for most people. I will use variations and rep ranges that all the movement to be completed in under ~1:30 on each round. Due to the demands of this movement, many of my athletes will need to scale. For athletes that can perform single-leg squats, but the volume is too demanding, I will reduce reps and/or perform the single-leg squats to a low target. For athletes that cannot perform full range of motion single-leg squats, I will modify the movement to some sort of single-leg movement, per the athlete’s capacity. This could be simply elevating the heel or squatting to a target that keeps the hips above parallel to the knee. Other options could be to perform the single-leg squat on top of a box and potentially tapping the heel or toes to the floor on the descent. For those that cannot maintain balance on the working leg, a Bulgarian split squat or a reverse lunge could be great options.

Did yesterday’s PS/TTB/BJ WOD. Results there. 

Sub:

10 pike pushups to 6" deficit
20 calories elliptical trainer
30 1-leg squats (alternating) down to sit on 12" box

2 rounds + 10 PU + 10.8 cal

Scaled way down
10 minute AMRAP
10 pike push ups (feet on box)
200m run
30 alternating bench single leg squats

3 rounds + 26 bench single leg squats

3 rounds, untimed:

10 push press, 40lb dumbbells
20 cal row
30 lunges

5 min rest

1000m row - 3:31.3

Did a little makover....to fit my abilities and equipment.

AMRAP 10 MIN.....
10 RING PUSH-UPS
20-CALORIE ECHO BIKE
30 LUNGES WITH HEAVY SANDBAG

2 rds + 10 DHSPU + 16 cals (146 reps) Rx

That’s 5 reps short of my PR.

2 rounds+ 10 hspu+10kcal rows

RX
32yo Male
2 Rounds and 9 HSPU. 

Champions Club Scaling Notes

RANT
I remember this one when it first came up. A kid named Jack at my gym was pretty upset after the workout, saying it wasn't enough and we needed more volume. He was right, actually. Sometimes I think the only way to scale down is to decrease time/weight, but in this case, scaling down would actually mean adding time to the workout. If you don't have the capacity to bang out pistols and hspu like that, then this workout needs to be adjusted.

PURPOSE
Sprint on difficult gymnastics skills. Well, difficult for most people, at least.

NEW TO CROSSFIT SCALE
See training scale below

TRAINING SCALE
AMRAP in 10 minutes of:
10 unbroken push-ups (in any orientation you can)
200-m run (or row the calories)
30 lunges

PRACTICE SCALE
As listed, just extend to 20 minutes

INJURY SCALE
Pick one monostructural thing you can do and one movement you want to work on. Do an AMRAP in 15 minutes.

GROUP SCALE
Probably the practice scale would be a good way to go. Pistols on boxes, or even to partial range of motion.

WARMUP
Jump rope
Kip
Kb swing
Lunge
Handstand

GENERAL FEAR LEVEL: 6

RX:3R+19.
1R:ROW-1400cal/hr。
2R:ROW-1200cal/hr。
3R:ROW-1000cal/hr。
https://youtu.be/hqx6dlyrVyQ

Globo scale:  sub heavy dumbbell strict press for handstand pushups.  Sub either a 300m Sprint, 15 burpees and 15 sdhp 35/45# barbell, or 18 calorie assault bike per row.  For pistols sub deep box step ups, pistol progressions, or Bulgarian split squats.  If mobility is a problem amd progressions are going good put a plate under your heel and hold a light plate in front of you for the pistols.   But practice some without assistance if possible. 

INTENDED STIMULUS
.
Oh boy! This is a well-rounded triplet. Strength, stamina, endurance, mobility, and high skill. The question is: can you finish three rounds? That's the line that we want to be riding today. Today you want to put yourself in the situation in which you have a fighting chance to win that challenge. For that to happen, you will need to adjust the number of reps and skill level to match your capacity. On the handstand push-ups we want to challenge your movement with more range of motion than usual. Consider that there are several options for your between 0 and 6 inches. Choose a deficit that allows you to do 5+ kipping handstand push-ups when fresh if you were going to go for it. What we don't want is that you are reduced to singles on the first set. If that happens, we will for sure lose the metabolic stimulus, and your form will most likely break down. If you can do handstand push-ups, but you cannot string five or more together, then don't add deficit and work on them today. For athletes working on their handstand push-ups but not there yet, pike push-ups from the box or the ground are a great option. If you are piking, commit today to full range of motion and make sure your head touches the ground each time. Choose a distance in the row that you can confidently finish under one minute without gassing out. For the pistol squats choose a number of reps you can confidently finish in around one minute. If modifying this movement, try to preserve the main aspects of this movement --flexibility, balance, strength, and hip internal rotation. Toenail single-leg squats or bench single-leg squats are excellent modifications. Today is about getting reps. Each rep should be costly and challenging, but you should be able to keep moving and grind it out. Don't let the skills of this workout intimidate you. Find a scale that works for you and grind it out!    
.
▶ OPTION 1
Complete as many rounds as possible in 10 minutes of: 

8 handstand push-ups to 2-in. deficit 
16-calorie row 
24 single-legged squats, alternating

▶ OPTION 2
Complete as many rounds as possible in 10 minutes of: 

8 handstand push-ups 
16-calorie row 
24 toenail single-leg squats, alternating


▶ OPTION 3
Complete as many rounds as possible in 10 minutes of: 

6 pike push-ups (feet on box or floor)
12-calorie row 
18 alternating single-leg bench squats

Warm up for 200203:
GENERAL WARM-UP

2 rounds of:
200-m row
15 banded good mornings
25-ft bear crawl
25-ft walking lunges

SPECIFIC WARM-UP

Deficit handstand push-ups
3 sets of 1 kick-up + 5 second hold
3 sets of 1 kick-up + 1 negative handstand push-up
1 set of 3 handstand push-ups
1 set of 3 deficit handstand push-ups

Single-leg squats
10 squat therapy reps
10 narrow-stance air squats
10 Assisted single-leg squat holding onto rings
10 Single-leg squats

Practice round
2 deficit handstand push-up (or variation)
4 calorie row
6 single-leg squats (or variation)