3 min hs hold
100 asq
15 wall walks to front roll
100 asq
30 pike push ups
19:55

35:26
Subbed 20 wall walks for handstand walks. I did 7 HSPU and then 23 pike push-ups. Shoulders were shot. 

26:30 

3 min handstand hold 
1:35 then 1:25, then 30 seconds 
100 resistance banded squats 
100 handstands taps facing the wall
30, 20 30 20
100 squats
30 handstand pushups with a 45 plate abmat and kipping
10 5 5 8 2

Malw 24y175cm86kg?

https://www.crossfit.com/211019#comment-1265268

In comparison to last 
Did almost the same time

21min15

30 minutes time
30 sec freestanding handstand sets total 3 min. 

M/26/5'8"/170lb
CrossFit AFK

20:26 - Rx
Handstand walks in 16ft sections. Steady squats. 45-45-20-25-25-20 second holds, with 10-20 seconds breaks. 10-10-5-5 on HSPUs. 

36:59

31:04 as rx’d. Zero warmup or practice except stretching and lacrosse ball to the lats/teres major. At moms. After cookies/chips for breakfast 😳
Slept even worse last night. And even more digestive issues and allergies today. 

HS holds were mostly 20 sec each but a few 25/15’s. Can’t imagine going 3m straight! 
HS walk on lumpy grass took the longest. Unbroken squats. Hspu kipped and mostly sets of 3 but did some singles in the beginning and some doubles at the end. 


175#43y176cm

Today: SC 2 min/75 sh taps/20 str HSPU to 2" mat...32:23
10/19/21: Sc to 2 min HS hold, 50 sh taps, 20 str HSPU to 2" mat...24:24

21:41, scaled
guesstimated on the distance of HS walk. Did (almost) unbroken sections of 24 paces four times. HSPU felt amazing, was going to scale to 20 and then I hit a set of 4, then 6, then 10. Finished with a final set of 10. Fun workout  

RXd

16:53

3min hs unbroken
steady squats
7x7m plus 1m extra on last length HSwalk
steady squats
10-8-6-3-3 (1 plate deficit) HSPU.

35yo
m
79kg BW
178cm
5 years of CF

M/36/6’/176#

13:33 intermediate
(All handstand walks in 12-15’ increments. Progress!)

Deo gratias

17:42. Pretty sore today so scaled down, no upside down. 
2min OH BB hold 95
50 squats
50m per arm waiter walk 1.5pd KB
50 squats
20 SP 95BB
Slow but steady. 

Rx 14:42 

22:56 Rx

MIKE G AGAIN SHOWING US A WOD? 

NOT HATING ON MIKE BUT DONT WE HAVE OTHER ATHLETES?

subbed 5 wall walks for the 50' HSW, which I am seeing now was 50 meters, not feet. probably way too little wall walks for a 1:1 there. whoops. HSPU scaled ROM to block.

15:35.

211019 - intermediate w/ 40m bear crawl and HSPU scaled ROM to 25lb plate. 15:48. faster time with more HS hold time and reps, albeit less ROM.

16’24 as RX’d

Alberto Conti
11’27 as RX’d

3:00 Hold
100 Sq
25m Walk
100 Sq
30 HSPU

@18:46
HSW managed to do 3 if the 5m walks unbroken.

Beginner - no mods
7:26.37
==========
50yo/5’7”/118#

Rx’d: 24:00

211019:  22:20

12:58

https://youtu.be/p4S5COJBgvE

26:45 Rx SHPU
M/35/197

8:05 for beginner level.  Not even close to 2 minute wall stand. Maybe 25-30 secs max. 

Intermediate'ish
For time
2:00 HS hold
100 squats
10 Wall walks + 20m bear crawl
100 squats
20 HSPU to 35# plate + AbMat
19:27

No compare to data as my lower back was way too messed up October last year.

16:12
HS walks were very broken up and mostly attempts.  Could only do a few feet at a time.

M 52/205/6’
Scaled handstand walk to 30 shoulder taps in the handstand.  30 pike push-ups instead of handstand push-ups.  15:30.

14:08 Rx
m/30/232

M/39/160
Intermediate Rx
Sub: Elevated Pike Shoulder Taps for 25m Handstand walk
T 32:57
Improve:  Handstand hold and Handstand presses w/o kip

Scaled to
2 min hs hold-feet on wall
100 sqts
150' bear crawl -- hips elevated as I as I could
100 sqt
20 strict hspu to abmat
16:12
m/52/175
compare to
2 min hs hold
100 sqts
150' bear crawl
100 sqts
20 strict hspu to abmat
20:33

Beginner/Intermediate scaling

21:51

2 minute handstand hold
100 squats
100 pike on bench handstand shoulder taps
100 squats
30 DB Push Press (35#)

Intermediate
13:40
Took an extra 2min to complete 10 more HSPUs and additional minute of HS hold to match Rx. Squats were really slowly me down today in addition to not being able to effectively HS walk(Average HS walk was maybe 1.4 steps).

Son(14)
Intermediate but only 10HSPUs
18:00

18:33

3-minute handstand hold
100 squats
50-meter bear crawl
100 squats
30 pike push-ups

M/24/130lbs
16:21

Modified:
--
For time:
3-minute wall-facing handstand hold (2' + 1')
100 air squats 
100 shoulder taps piked on bench (30 + 40 + 30) 
100 squats 
30 DB shoulder presses @ 2 x 12,5 kg DBs (12 + 12 + 8)
> 220911: 15'56''
> 211019: 18'02'' (almost identical scale)
--
Peace.

Intermediate-ish:
2-minute handstand hold, 1:15, :36, :14. Went 5 over
75 squats
11 walk walks
75 squats
20 handstand push-ups. all kipping

15:51. HSPU were much easier than expected, wall walks were worse.

15:10 same scale (HS hold 1:45, 1:15)

211019 17:07
subbed 100m bear crawl and used abmat(no Kip)

Afternoon 2min HS hold, 50S, 25m BC, 50S, 30 incline PU under 9 min thought I started timer ⏱ 

For time:
2-minute inverted hold
50 squats
25-meter bear crawl
50 squats
30 push-ups
10:42

16:23. 50 meter bear crawl. 30 elevated knee handstand push-ups. Everything else Rx

Intermediate Scale 48:12 (also needed to change the order of exercises and do HSWalk first, followed by strict HSPUs and HS hold) 
first time doing HS Walks, needed 28min to do HS Walks alone - work on my Handstand is necessary! 

Globo wod: If handstand pushups can't be done due to the Globo rules or lack of wall space sub heavy dumbbell strict presses at 60-75 percent of your bodyweight for the combined dumbbell weight.  Sub 20 wall walks or 100m of bear crawls if handstand walks are unfeasible in the given space or banned in your globo or school gym. For handstand holds lock out those same dumbbells overhead for the given time.  Or do this wod outside somewhere that you won't get yelled at.

M/36/106kg

33mins

the handstand walks weren’t easy. 

Champions Club Scaling Notes

RANT
Nothing to rant about

WORKOUT THEMES
Gymnastics and gymnastics. Squatting with speed and a major dose of stamina, changing orientation, overhead pushing with a major dose of stamina.

					SHORT		MEDIUM		LONG

LIGHT									x

MEDIUM

HEAVY

COORDINATION SCALE
5 rounds of:
40 squats
2:00 handstand practice

STAMINA SCALE
For time:
200 squats
then
practice handstands for 15 minutes

SPEED SCALE
5 rounds for time of:
40 squats
rest
25 dumbbell push press
rest
record fastest and slowest individual set times

MY STUFF
Did 5 rounds of 40 squats and Ricky Reps freestanding handstand hold

GENERAL FEAR LEVEL: 6

I tend to focus on the bottom of the movement.  This is a very good tip.  Good coaching using everyday events that help the athletes relax and create a reference point.

Coaching at its best.

I was so appreciative of Matt and the team when I completed my L2 a couple weeks ago in San Diego.  They were helpful and knowledgeable, professional and engaging.  They offered simple and impactful cues and strategies that I was able to implement immediately upon returning to my box.  Thanks be to them!!

lol that was equal parts educational and entertaining 

I recognized when I watched this last crossfit games the target at HSPU was the same as this last open (only make sure the athletes are into the square). Personally I think it is an easy target. Also changing a bit the subject. Last open I saw some athletes losing performance doing strict HSPU switching off one leg, some judges gave a no rep for it. Personally I think it looks like one athlete when chicken wings some MU at the end of a workout I will not reps this. Can you give me your opinion about it?

https://youtu.be/6efUIkDemoo

Time 17:23 in 7 sets
Final Score: 7,301

https://youtu.be/yeXNt_E54gE
Score = 51818

40 min practice done! 

Yeah excuse me while I just press up into that handstand real quick.

Whoever is doing the demo is a beast!

Here are some thoughts on this workout:
SCALE PRACTICE- I will use the results of last week’s scale practice to determine which scale variation, front or back, should be prioritized today. The goal will be to hold the positions for a longer time period and/or refining the movement patterns. I will likely use the same options provided from 190306:
Front scale
1) For my athletes, I will limit the height of the leg raise to a height that allows both legs to remain straight, while keeping a vertical torso. A challenging goal will be to lift the leg to a height that is, approximately, parallel to the floor.
2) If I have an athlete the is unable to balance, when practicing the front scale, I will utilize a support beam (pull-up rig, squat rack, etc) to assist. This is also an option to assist with increasing range of motion. 
3) If I have an athlete that can lift each leg to parallel to the floor, with consistent 5-10 second holds, I can have them try the movement with eyes closed or with the grounded leg on an unstable surface.

Back Scale
1) The height of the back leg will be limited to a range of motion that allows for straight body lines straight legs. For capable athletes, I will have them attempt to hinge at the hips to a range of motion where the torso and the back leg being are nearly parallel to the floor. The body should stay in complete alignment. 
2) As with the front scale, athletes that have difficulty with balance, on this exercise, can utilize a support beam to assist with the movement. 
3) Athletes that can easily perform this movement, with the body line being parallel to the floor, can attempt this movement with eyes closed or on an unstable surface. 

HANDSTAND HOLDS- Today’s goal is to prescribe a handstand variation that most closely replicates a freestanding hold, based on the skill-level of each athlete. The first, and easiest, scaling option will be to have athletes hold a piked handstand with feet on the box or even feet on the ground. Increasing the difficulty would be performing a wall-walk into a sound handstand hold, facing the wall. If athletes have shown competency facing the wall, I will have them kick up against a wall and hold a sound handstand.  To further progress towards a freestanding hold, I can have athletes try to reach their heels away from the wall and/or utilize a spotter in a freestanding environment. 
If I have an athlete that cannot get inverted, I will likely have them perform a mix of incline position drills and overhead plate holds.

L-SITS: I will challenge my athletes to progress in difficulty and/or duration based on Monday’s L-sit performance.  The goal will be to attempt to complete 6-8 sets of a 10-15 second hold, utilizing one of the following variations: A tuck L-sit, an L-sit with one leg extended, or an L-sit with straight legs. If athletes demonstrate a high level of competency with the movement, attempts can be made with hands on the floor instead of parallettes or boxes.

STRETCHING: My primary focus areas will include the shoulders, thoracic area, as well as the hip flexors. I will provide 1-2 stretches for each of those areas.