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Wednesday

210623

Workout of the Day

50

J.T.
21-15-9 reps for time of:

Handstand push-ups
Ring dips
Push-ups

Post time to comments.
Compare to 190704.


Scaling:
This gymnastics triplet will challenge your pushing stamina. Choose 3 different pushing modifications that allow you to practice the skill and keep moving.

Intermediate Option:
15-12-9 reps for time of:
Handstand push-ups
Ring dips
Push-ups

Beginner Option:
15-12-9 reps for time of:
Piked handstand push-ups, feet on box
Ring dip negatives
Elevated push-ups

Comments on 210623

51 Comments

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Doug Brubacher
October 19th, 2023 at 12:24 am
Commented on: 210623

CFWUx2 5*hspu,r-dips,pushups

17:07

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Jeremy Maillet
September 4th, 2022 at 2:52 am
Commented on: 210623

11:30 Rx *Strict

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Brian Coon
July 10th, 2022 at 9:17 pm
Commented on: 210623

Completed on 220707

8:39 rx

M/53/175/5'11"

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Manchild Manchild
January 13th, 2022 at 5:37 pm
Commented on: 210623

subbed 15-12-9 of:


shoulder press, 40# dbs

dip

push-up on dbs


21:10

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Clint Michael
September 18th, 2021 at 5:08 pm
Commented on: 210623

18:22

Propped feet on a tree trunk for HSPU

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Sebastian Wieczorek
August 4th, 2021 at 2:23 pm
Commented on: 210623

July 30th 2021


wu: gardening

skill: free hs


wod: JT

21-15-9

sec hs hold wall

ring dips with feet on the ground

elevated push ups

7:11


post: bike, stretching

(edited)
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Leonardo Silva
July 31st, 2021 at 12:32 am
Commented on: 210623

20

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Cor Oz
July 24th, 2021 at 2:49 am
Commented on: 210623


(edited)
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Cor Oz
July 24th, 2021 at 2:46 am
Commented on: 210623

Intermediate 

9:20

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Jeff Chalfant
July 14th, 2021 at 9:19 pm
Commented on: 210623

12:33 as rx’d. PR (last time 17:48)


I felt great this time, and not out of breath to where it sucked. Started with 12 hspu in 23 seconds because they didn’t start to get hard until then. Then 6-3, and no more than 6 at a time of anything else the rest of the WOD...Last set of pushups was almost all singles!


182/42/176cm

(edited)
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Jeffrey Howard
July 8th, 2021 at 12:38 am
Commented on: 210623

M/25/5'8"/155lb

CrossFit AFK


14:55 - Rx

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James Tucker
July 7th, 2021 at 11:14 pm
Commented on: 210623

Did pike push-ups and dips between chairs. Went to hard on round of 21, did everything unbroken and the rest of the workout was more difficult than it should have been


7:36

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Aaron Brumit
July 7th, 2021 at 1:41 am
Commented on: 210623

13:23 rx. Shoulders not feeling right today.

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Courtney Guthrie
July 6th, 2021 at 9:20 pm
Commented on: 210623

15:21

21-15-9 beginner option

negative dips just turned into jumping dips at some point. The negative started failing 😅😂

20” box


F/24/5’5/140

CrossFit AFK

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Blas Raventos
July 5th, 2021 at 8:18 pm
Commented on: 210623

12:22


Did not film my workout today. Planned to do 3 sets in every round, but after starting the HSPu felt easy and commited the bad mistake of being overly confident and ketp going to what felt easy 14 reps. That was a mistake. Workout became extra hard after that. It pissed me off to realize my mistake afterwards, but learned that I need to practice sticking to the plans and improvising less. Talk about a pump! I love this workout. Thank you CF!


Rest in Peace J.T.

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Mario Cruz
July 2nd, 2021 at 11:05 pm
Commented on: 210623

Rx

8:15

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Morgan Greene
July 2nd, 2021 at 11:25 am
Commented on: 210623

15-12-9: 11:00

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Ralph Keeley
June 30th, 2021 at 5:01 am
Commented on: 210623

M/35/6'/175#


10:15 Rx

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Leonel Manzilla
June 29th, 2021 at 12:05 am
Commented on: 210623

17:19


Wuuu I got 21 super clean handstands,


Then 15 9 negative handstands pu


Male 23y 175cm 83kg

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Guston Rankin
June 28th, 2021 at 8:12 am
Commented on: 210623

First time, maybe?

34yo male.

82.2kg BW

178cm height.



11:09. RX


7-7-7, 5-5-5, 3-3-3 with 3-breath rest for hspu (kipping).


all 3s for ring dips (more strict). 1-breath rest.


2s for push-ups on rounds 1 and 2 (1 breath rest in seiza), 9 reps straight through for round 3.


so pumped.


fun first recorded time.

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Nate Gordon
June 27th, 2021 at 5:16 pm
Commented on: 210623

14:07

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Brett Eckles
June 26th, 2021 at 1:49 pm
Commented on: 210623

11:17 - intermediate version


M/28/6’1”/198lbs

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Giuseppe Petrillo
June 26th, 2021 at 8:43 am
Commented on: 210623

10:51 rx’d

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Lincoln Kerger
June 26th, 2021 at 5:51 am
Commented on: 210623

Subbed Pike Push-ups (24in platform) for HSPU to preserve ROM/quality, Reps Rx'd

11:05

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James Gentile
June 25th, 2021 at 2:19 am
Commented on: 210623

completed 6/24 a.m. Subbed HSPU to 4" block. Box dips with elevated feet. 21-15-9.


12:58.


HSPU were frustrating as it turned into singles and even that was tough. Didn't do this one justice and look forward to trying it again and improving.

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Coastie Nick
June 24th, 2021 at 8:07 pm
Commented on: 210623

Rx’d: 12:51 (PR)

190704: 14:33

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Adam Pequignot
June 24th, 2021 at 4:27 pm
Commented on: 210623

M/42/140lb


RX+ 8:15

Strict HSPU

Strict Ring Dips

Push-ups

(edited)
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Troy Bruun
June 24th, 2021 at 12:03 am
Commented on: 210623

JT


11:06 Scaled to

15-12-9

HSPU

Ring Dips

Pushups

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Kevin Flowers
June 23rd, 2021 at 11:59 pm
Commented on: 210623

M/56/6'1"/178


"J.T."


Rx: 7:22

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Sam K
June 23rd, 2021 at 10:35 pm
Commented on: 210623

Rx (good thing I don't have a judge)


9:40


M/30s/225lb

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Dave DeCoste
June 23rd, 2021 at 9:59 pm
Commented on: 210623

8:56 Rx

compare to was 9:56

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YooSik Kim
June 23rd, 2021 at 9:02 pm
Commented on: 210623

Tiger’s Den Chipper

100 One-arm DB. hang snatches alt. 22.5kg

 80 Sit-ups

 60 Pistol alt.

 40 DB’s hang power cleans 

 20 Deficit strict handstand push-ups on DB’s

-22:10

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Jim Rix
June 23rd, 2021 at 8:52 pm
Commented on: 210623

Scaled to HSPU with feet on bar at rack height. Rings 30ish yards from bar.

9:24


190704: 9:07, same scale, bar adjacent to rings

160615: 12:59, a mat HSPU

121226: 8:58, piked pu with feet on box vice HSPU


Peace to JT’s family and friends.


58/5’8”/160

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Antonio Alves
June 23rd, 2021 at 8:44 pm
Commented on: 210623

Modified:

--

21-15-9 reps for time of:

DB presses with 2x 12,5 kg DB

Bench dip, feet elevated

Kneeling push-ups

SCORE: 21'39'' 😲

--

Slowest JT ever, I guess, even discounting some unplanned interruptions.

Haven't really recovered from past workouts, and I was tired even before this one.

Still, did 30 more reps of each movement after WOD, for good measure.

5 km run during lunch break.

RIP

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Charlie Pokorny
June 23rd, 2021 at 7:04 pm
Commented on: 210623

7:09 Rx (kipping HSPU & ring dips)

24 second PR


HSPU: 14-7 / 5-5-5 / 4-3-2

Ring dips: 8-7-6 / 5-4-3-3 / 3-3-3

Pushups: 5-5-5-3-3 / 3-3-3-3-3 / 3-3-3


with gratitude

m/53/5'11"/200#

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Jim Rix
June 23rd, 2021 at 8:54 pm

Nice, Charlie.

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Jonathan Elmore
June 23rd, 2021 at 5:41 pm
Commented on: 210623

All kinds of interruptions! Had 8:25 I know that wasn’t right. I looked at my other clock and had 10:26. Either way my form was Ugly! Way harder than I ever thought.

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Steve Day
June 23rd, 2021 at 5:08 pm
Commented on: 210623

13:08


Hit a wall on HSPU after round of 21

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Nicole Deaver
June 23rd, 2021 at 4:51 pm
Commented on: 210623

Scaled:

21-15-9

HSPU (to mat)

ring dips (with legs out & heels on floor)

push-ups

11:47

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Seumas Garland
June 23rd, 2021 at 4:26 pm
Commented on: 210623

10:57 RX'd

HSPUs: 15-6, 6-5-4, 4-3-2

Ring Dips: 8-7-6, 8-7, 5-3-1

Pushups: 8-7-6, 6-5-4, 3-3-3


Wow that got hard fast, as it was designed to I suppose!

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Dan Kremer
June 23rd, 2021 at 3:47 pm
Commented on: 210623

Chairs for dips

12:03

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Greg Fairbanks
June 23rd, 2021 at 3:32 pm
Commented on: 210623

21-15-9

-Strict shoulder press, 25# dumbbells

-Bar dips, high parallettes, toes on ground

-Knee pushups


11:26


man I thought I was scaling super easy to have a lighter workout, but it was still tough. Arms are PUMPED!

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Michael Arko
June 23rd, 2021 at 12:59 pm
Commented on: 210623

wall-facing hspu

9:32


final round quality/range of motion was pathetic

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Kevin Marshall
June 23rd, 2021 at 12:17 pm
Commented on: 210623

Had to do some changes JT my neck just isn't keeping up with me rt now.

Did 6-4-2 hsw laps for ~20 feet one way

30-20-10 dips off a box with feet up (no rings)

21-15-9 push ups

Got 14:03

I hope I paid you back warrior.

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Joe Conradi
June 23rd, 2021 at 10:27 am
Commented on: 210623

Scaled to:

2x45#DBs Arnold press

regular dips

pushups


10:47

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QiHui Xing
June 23rd, 2021 at 5:20 am
Commented on: 210623

RX:11'15''.Video recording interrupted by an alarm clock

https://youtu.be/Muw-la4Ozec

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Chris Sinagoga
June 23rd, 2021 at 3:10 am
Commented on: 210623

Champions Club Scaling Notes


RANT

You will never do 45 more humbling push-ups in your life.


WORKOUT THEMES

The first hero workout ever made I believe, at the time set to a standard very few people could actually complete - especially since kipping hspu weren't a thing yet. Now a benchmark for pushing stamina.


MAIN DECISION

Test or practice?


TECHNIQUE SCALE

3:00, 2:00, 1:00 at each station of:

Handstand practice

Ring dip practice

Push-up practice


CONSISTENCY SCALE

Dare you do 1 round, 45 reps of each?


INTENSITY SCALE

Instead of using stamina to challenge your pushing positions, use fatigue/endurance. So maybe sprint 50 meters then max reps hspu, then rest. Do the same thing with each movement 3 times.


INJURY SCALE

Upper-body - 4 rounds of run 400 meters 50 squats


MY STUFF

"I won't go for a pr but I'll coast and keep it under 10 still." HA! I don't know how many times I have to do these workouts to learn not to come into it with that attitude. 11:59 as rx'd. Sloppy as hell too. I will never understand how you can do CrossFit and be cocky at the same time.


GENERAL FEAR LEVEL: 5

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Charlie Pokorny
June 23rd, 2021 at 7:10 pm

After seeing your rant, I remembered how I have repeatedly gone into this thinking the pushups will be the easy part. So finally, today, I knew before, as well as after, how humbling those pushups can get.

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Christian Simpson
June 23rd, 2021 at 1:48 am
Commented on: 210623

Sc to strict HSPU to 4" mat/strict bar dip/pu...12:38

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Jason Sobczak
June 23rd, 2021 at 1:08 am
Commented on: Workout Tips

In the future, how about posting the Hero's picture and their background with the WOD? It's a simple gesture that will help keep their story from being forgotten.

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Charles Meyers
June 23rd, 2021 at 12:16 am
Commented on: 210623

J.T.

21-15-9 reps for time of:

Pike push-ups from box

Ring dips with band

Push-ups

10:19

(edited)
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