CFWUx2 10*45*2 10*95*2 10*135
23:46
205dl 2 inch deficit

12:34. 5R of 9DL @80kg and 9 press@45kg. (85kg M). Was aiming for E3MOM but shaved a minute off first round so just continued. DL unbroken. Press broken 5/4. Recovering shoulder injury and even pushing in down dog position was pinching shoulder so went for overheads.

50 secs hsh leaning on wall

245# dl
leaning on wall slightly slanted hspu 

24:44 

deadlifts were heavy 

205#, to abmat. 25:07

27 seconds free handstand

12:54 Damn Diane with 10 strict HSPU with 2.5” deficit on mini parallelettes. Broke 315lb. deadlifts 6-5-4 all rounds and broke HSPU 4-3-2-1 the first 2 rounds, then sets of two on round 3 until I failed on rep 8, then singles. 

180/41/69”

30s 

14:55; scaled to 275# DL and regular HSPU

9:38 rx’d

M/34/6’/175#

Strict HSPU, deadlifts at 275 lb.
10:55

DD 14:31 rxd 

Max freestanding handstand hold (1:25.64 back to wall)
Then,
Damn Diane (5:03.67 5 reps each)
3 rounds for time of:
15 deadlifts
15 strict deficit handstand push-ups

315 lb., 3.5-in. deficit (big red 45lb bumpers for deficit ~3in)

Reduce reps and/or loading to try to finish within 15 minutes. (Consider adding a rep to each exercise next time. Front facing wall for max hold and adding a 10lb bumper for deficit)

GENERAL WARM-UP
2 rounds of
Samson stretch
Sleeper stretch
1 min jumping jacks
10 PVC pass-throughs
10 slow reverse grip shoulder presses with PVC
10 single-leg good mornings with PVC, each leg
30-sec arch hold on floor

SPECIFIC WARM-UP
Strict Deficit Handstand Push-up
5 pike push-ups from box+ 10-sec hold after the final rep
3 negative handstand push-ups with back to wall, with 5-sec handstand hold before each rep
2 sets of 3 strict handstand push-ups +deficit on second set

Deadlift
7 empty bar deadlifts, 2-sec. pause at the mid-shin in the ascent and descent
Build up to working weight

supported handstand: 1min. 


10mins 10secs
deadlifts @173lbs
no deficit HSPU 

Super scaled:
135#
Pike pushups (not quite down to head)

7:10

M/39/111kg
3 rounds
15 Deadlift 120kg
15 strict hspu with abmat
11'30"

M/5'7"/180/47
No bar. Scaled to 75# dumbbell deadlifts and I did 10 HSPU per round.
9:19

Subbed to 135 lb dead & pike hspu 7:29 
Freestanding practice for 5 minutes and 3 attempts against the wall: 41 sec best time 

4.5 second freestanding handstand 

Rx’d 25:58

1 rd + 15 DL + 12 DHSPU at the 15 min mark. 

subbed 80# dbs for deadlift, and did full-range high-butt push-ups with feet on bench and hands on bottom of dip station

15:59

Handstand hold 45 sec.  10:59 scaled

5 sec was my best...
Sc to 205#/2" pad to the head
12:48

155# FS
9.50.  165# DL  + Scaled HSPUs.

JonNYC

Handstand hold against wall 1:30 with free standing hold practice 
scaled 3rds 
15 125# DL
15 Kipping HSPU on yoga blocks/Ab Mat
13:00 

24.32 @400m and 20# OH KB

JonNYC 52/180#/5'11"/xfit since 6/08

Still ramping back up after month vacation. Scaled 205 for DL, which was probably a little too light. Skipped the HS hold and just did the 3 rounds. 
12:30

14 sec, then 1 round + 10 reps in 15:03

12 minutes of freestanding handstand practice  (no more than 1 second each) and accumulated HS hold of 3 minutes.
Damn Diane in 12:08. Scaled to 3 rounds of 15 reps each movement: 195# deadlifts and strict matador bar dips. 

5 sec HS

15 min
50# dbs + 65# band deadlifts
2” deficit HSPU

M/24/5'8"/160lb
CrossFit AFK

4-sec (without moving my hands)
17:08 - Sc (strict handstand push-ups to an ab-mat with hands on plates, 315 deadlift) I finished 2+25 by the 15-min mark.

Connor, Scaled/Subbed
3x15 225# DL 
3x15 50# DB Shoulder Press
12:29

225 dead lift
3 1/2 in deficit hspu 
As posted 
17.43 min
35/5'10"/ 185M

5 second free stand handstand hold. Rx 
21:56 @ 275lb deadlift and 2 inch deficit handstand push-ups 

Freestanding HS hold max: 10 secs 


10:53
Scaled: HSPU, 155# 

12:35 Rx
All sets of 3 except the last 6 HSPU
Max HS-hold: 14 seconds (PR)
3:39 total freestanding HS-holds in 20 minutes (about 1 attempt every 30 seconds)
m/52/5'11"/200#	

As rx’d, 13:18.

Tough, but fun.  Took a measured approach, starting with 5’s for the deads and 3’s for the HSPUs, resting maybe 30s between.  Deads got harder as it went, so by the end had to do 4-4-4-3 – almost ran out of gas there.  HSPUs got better as they went, was able to go 6-3-3-3 in the last round.

47m/5'10"/180

3 rounds of:

15 deadlifts (315)
8 hspu’s (3.5in deficit) 

17:14

35/195/5’9/M

Cumulative handstand hold in 20min with 0-2 heel(s) touching wall, then
For time, 3 rounds:
15x Deadlifts @ 205lbs
15x Pike Pushups to -3.75"

Cumulative  HS hold = 9:03
longest hold = 67s
shortest = 23s
(except for 2x when I fell at 5s)

DL+HSPU time = ???!!!!

I KICKED OVER MY TIMER AND BATTERY FELL OUT! I know it was under 15 minutes, maybe 12-13?

Also, it looks like CF took down the video explaining the max handstand hold rules. I went with the video rules of max cumulative time in 20 minutes.

9:10 scaled 

accumulated 4'45. freestanding handstand hold in 20 minutes.
Best hold was : 28s.
Damn Diane RX:17'15''.
https://youtu.be/IWbckxmHsKo

handstand holds:
freestanding :20
against wall 1:30
Damn Diane
scaled to women's Rx
205lb deadlift
2" deficit strict hspu
10:10

I usually do my strict HSPU to abmat so the deficit plus no abmat really wore me out.  A lot of singles for the last 5 reps each set.

Max freestanding handstand hold
Then, 30 Sec. Against wall 3x12 seconds free standing
Damn Diane
3 rounds for time of:
15 deadlifts 212.5
15 handstand push-ups feet on box 
13:40

accumulated 6:21 freestanding handstand hold in 20 minutes.
Best hold was :42
Damn Diane-8:29
185# deadlift 
strict HSPU to abmat

Jackie:
95#
seated dumbbells strict press 15# dbs 
7:28

Scaled to: 3 rounds for time of
15 deadlifts 205lbs
15 strict band assist handstand push-ups (no deficit)
8:45 

Subs/scale:
30  2x70#DB deadlifts 
15 bench piked deficit hspu

7:34

25 sit down shoulder press with 25lb dumbbells
15 deadlifts with 155lbs
15 sit down shoulder press with 25lb dumbbells
15 deadlifts with 155lbs
15 sit down shoulder press with 25lb dumbbells
15 deadlifts with 155lbs
15 sit down shoulder press with 25lb dumbbells
9:23

max free standing hs hold
started with feet against wall then took feet off wall for as long
as possible---did this 5 times with about 10-15 sec each time.
then
Damn Diane--scaled
3 rnds
15 dl @ 165#
15 strict hspu to abmat
14:06
m/50/175
It is what it is....

Love the fact that he's talking while deadlifting like it's a pvc pipe.....:)
Thanks for the help Austin.

scaled 
15 DL 120kg
strict HSPU 
time: 12’47”

Scaled 
15 DL @70kg
15 HR push ups 
6.45 min
👍😅

Globo/home scale:  Intermediates and scaled use the 15 rep scheme following Open 18.4/20.3 standards for HSPU/HRPU.  Standards can be found at https://games.crossfit.com/workouts/open/2018/4

Home gym with limited equipment do 2/1 dumbbell deadlifts with 35/50lb dumbbells and strict press with the same dumbbells or HSPU if you have a place for it (Hand release pushups and 1/1 deadlifts for scaled).

Champions Club Scaling Notes

RANT
There have not been many Just a Workouts lately. Just an observation. This is probably good.

WHAT ABOUT THE MOVEMENTS
Deadlift - squatting, heavy, more demand on the midline, less ROM, pushing from the hips
HSPU - pushing, overhead, change of orientation, more ROM than usual, strength more than skill (no kipping)

WHAT ABOUT THE FORMAT
The videos say it all.

TECHNIQUE SCALE
AMRAP in 20 minutes of:
Deadlift (low reps if heavy or high reps if light)
1:00 handstand hold practice

CONSISTENCY SCALE
Modify the hspu to something like pike push-ups or dumbbell shoulder press. Scale the deadlift to a weight that can be unbroken but just barely (adjust the reps if needed)

INTENSITY SCALE
45 deadlifts
45 hspu
*split up the reps however you want

MY STUFF
I wanted to emphasize the hspu while staying in that 15-minute window. So I did 185-lb. deadlift, blocked with feet together, and kipping hspu with a deficit to two 45-lb. rubber bumpers. Those smoked the bejeezus out of my shoulders.

GENERAL FEAR LEVEL: 6