CFWUx2 10*45fs*2 10*95*2 5*135*2
23:29
146lb fs
2" deficit hspu

Intermediate- 12:20

23:44 
*Did strict HSPU with hands on DB’s for 8 rounds and switched to regular strict HSPU for the last two rounds. 
*Bit off way more than I could chew. In hindsight I should have did strict HSPU from the beginning. If scaled properly, this workout should be completed sub 15 minutes. 

25:00
#160

October 14th, 2021

wu: bike, scales + planks, db
skill: ohsq

wod:	 10 rnds
			5 fsq 50
			5 strict deficit hspu (no wall to hspu on = knees on box, hands on dbs)
			 10:36

post: bike, stretch

27:34 scaled (165lbs./2.5” deficit strict hspu)

What a grind! -front squats unbroken...
hspu broken 2/2/1 except for rounds 2 and 3  (3/2) and round 1 unbroken. could have gone heavier but would have gone way too long. Built up to a 215lb. Squat clean in warmup...I need a massage...

182/42/176cm

Scaled 
front squat 185 lbs
parallette HSPU

Cap class 25:00
6 rounds + 12 Reps 

Intermediate scale: 165-lb front squats and strict HSPU on 25-lb plates (2 inch deficit):
13:35
m/53/5'11"/202#	

Intermediate weight of 165lbs for front squat. did strict HSPU to mat (no deficit) for the first 5 rounds, but was not getting more than 2 reps in before going to singles. did HSPU to 4" yoga block for the last 5 rounds. mostly unbroken once going there, but the last round was still a struggle. HSPU's are spicy at this volume of repetitions. Kudos to those that did this RXd, very impressive!

25:24.

19:02

M/35/6'/175#

Scaled to 165 lb., strict HSPU with 4" deficit

24:09

Deo gratias

10 rds of 
5 front squats #95
5 pike push ups on bench and hand parallettes
15:49

I hate my weak ass upper body, front squat fresh af 
Scaled to kipping hand stand push ups 

23:49, 205 lb

Did more FS at the end and some wallwalks 

Male 23y 175cm 82kg 

M/25/5'8"/155lb
CrossFit AFK

24:30 - Sc (4inch deep parallette handstand push-ups)

Sc to 155#/strict HSPU to 4" mat...26:13
Had to take a couple of min breaks in sets 6&8

Scaled, 15:12
front squat: 185lb
pHSPU: 45lb plate +ab mat

intermediaire : 80kg + paralette (2x20kg +abmat strict) 27’49

https://youtu.be/RJqC9-uQVPg

M 51/190/6’
Scaled the front squats to #145 and regular hspu.
16:26.

Hard hard scaling today did
7RFT of
5 FSq at 175
3 strict HSPU
got 12:08

15:24 used 135 for front squats and 35 lb DB threw in 3 pull ups as well.  Great workout!

14:09
145# FS
30# DB Presses seated on floor

went out too hot. It was also hot. Haven’t squatted this much in a long time

☆CFHIM 26:47 (Deficit 21.5cm) Front squat from the ground.

14:39. At home used 135 FS, DB presses for hspu. Just so freakin hot! 

5 Rds
11:55

10rds: 12:20

5 FSQT (135lbs)
5 Box HSPU 

미미르
For time
20 strict pull-ups
20 strict ring-dips
20 pistol .alt
20 DB statches .alt 22.5kg
20 DB’s thrusters 
-5:24
지혜의 신이 함께 하기를 

~ 10 rds | 135# | 45 degree decline push-ups ~
A real grinder!  A bit tough in the later rds but pushed thru to the finish line…Thx for the calorie burner, much appreciated!

Still struggling with front rack so dropped to a manageable but challenging weight

10 rounds:
5 front squats from ground w/ iron plates @135lbs
5 parrellete hspu from dumbbells

16:58

M/30s/225lbs

M/60/185
x5 (ft sq way too heavy)
10:00

Scaled:
95# , HSPU to mat 
10:27 

Scaled to sets of:
2x70#DBs squats (not front loaded)
Box piked HSPU

8:31

8:43 95lbs and used abmat did yesterday’s WOD this morning 

Rx’d: 36:00

150309: 24:30 (scaled 135#/strict HSPU)

scaled:

135lb front squat
Strict HSPU to abmat

10:28

Scaled to 165 lb. and 2.5” deficit HSPUs.  Time – 19:26.

Unbroken front squats, but this weight was plenty heavy.  HSPUs were still hard, even with just a 2.5” deficit (25# plates).  Did the first round unbroken, most early rounds were 4-1, later rounds were 3-1-1 or 2-1-1-1.  A little sad that I had to scale the front squat weight, but that’s getting old I’m afraid.

48m/5'10"/180

16:30 @65# 
regular push-ups 
Nice pump! :)

FS rds 1-6 135lbs, 7-10 125lbs
Strict HSPU to abmat
22:57

Wow. I am fatigued. Forced rest day tomorrow, by coincidence but clearly needed.

Scaled to 145# FS and abmat HSPU
18:34

150309:  14:46, same weight and pull-ups

First front squats or HSPU in ages...wrists were the real LIMFAC today.  Thanks for the change-up, HQ.

58/5'8"/155

14:21
10 rounds for time of:
5 front squats, 143$
5 pike presses

Scaled to 
95# FS
strict hspu to abmat
15:29
m/51/175
compare to with same scale
16:26
then made up yesterday's wod.....results there

Scaled

10 rounds for time of:
5 front squats -- 60 pds
5 pushups 
9:42.03

Could have gone heavier on the front squats. Still weak on pushups. 

Modified, w/ 2 x 12,5 kg DB
-
10 rounds for time of:
10 front squats
10 DB push press 
SCORE: 29' 10''
--
Underestimated fatigue level. Shoulders are smoked... 
5 km run in the early morning

Scaled to:
145lb front squats 
Strict band assist HSPU with hands on 35lb plates. 

15:15

15:02 

10 rounds for time of:
5 front squats 135 lbs
5 strict handstand push-ups, 
pike from box
16:58

RX：18'28''.
https://youtu.be/dNlFonkB_Lg

Globo scale: If you do not have parallets scale to the plate version, or to regular HSPU, upping reps if you cant up range of motion.  If you are using iron plates its OK to use a rack for the front squats.  If you are at Planet Fitness or a hotel gym do 10 dumbbell squats per round with 50/75lb dbs (if 50s are the heaviest dumbbels available up reps to 15 for men), or you can do the bodyweight sub for squats-pistols.  If you do not have  a wall for HSPU do 5-10 strict press with the same dumbbells.

Bodyweight/equipmentless sub:  Strict HSPU or 3/1 clapping pushups, 5 pistols per leg for squats. Scale as needed.   

Champions Club Scaling Notes

RANT
Nothing to rant about

WORKOUT THEMES
Short and heavy with lots of range of motion. Changing orientation, squatting with heavy weight and upright torso, and pushing with skill (core to extremity) are themes for the movements.

MAIN DECISION
Keep the movements close to rx and lose the intensity, or modify the movements to keep intensity?

TECHNIQUE SCALE
As close to rx as possible and turn off the timer, or AMRAP in 15 minutes of 15 front squats (light weight), 10 push-ups (snake or elevate if needed)

CONSISTENCY SCALE
2 rounds for time of:
25 front squats
25 handstand push-ups

INTENSITY SCALE
10 rounds for time of:
5 front squats (heavy, or slow if light)
5 burpees with the highest jump you can)
*work on hspu in the warmup

MY STUFF
A very unproductive 15 minutes of front squats and a mix of freestanding hspu, kettlebell hspu, and kipping hspu on the cement floor.

GENERAL FEAR LEVEL: 7

Definitely miss tactile cues.