CFWUx1 10s 20dus
27:46

This is a great example where knowledge in mathematics, statistics and communication and medical science allowed for a big break threw.  Becoming a specialist is sometimes necessary but having knowledge in all aspect of life is sometimes necessary in order to make big improvement.  If she didn't think about how to present her findings maybe she wouldn't have had such a strong impact on society's health.  

14:54

With 20# weight vest, 17:23.  HS against wall.

Everything harder with the vest.  Timing off on double-unders; got them done, but lots of misses.  Handstand was in two sets in rounds 1 and 2; three in round 3.  Sit-ups just tried to plug through.  Glad for a rest day tomorrow.

#weightvestmonth

46m/5'10"/180

22:53

2 rounds for time of:

100 single-unders
2 minutes holding a handstand
35 sit-ups

TIME: 11'57"

16:58 rx'd

17:31 Rx. Left knee held up to DUs but a little lopsided. HS against wall R1 in 3 sets, R2/3 in 4.

14:47 Rx’d

20:34

18:58 rxd. Handstands with only heels touching wall. Shoulder stamina the limiting factor here. A couple trip ups on the first 2 sets of double unders. Final set unbroken. First set of handstands :60/:30/:30, then:30/:30/:20/:20/:20, then all :20 holds the final rounds, resting :30-:40 all the way through. Been a while since the shoulders felt a burn like that! 

did 1/2, and subbed KTEs for sit-ups

16:05

18:25 handstand heel on wall

Handstand against a wall
22:36

50 jump rope reps
1 minute - pushup plank hold
25 Abmat situps

Scaled to 90 seconds holding a handstand
16:27

This was tough! Shoulders were BURNIN! Dealing with a rib injury that doesn't allow me to abmat sit up comfortably so I subbed in 20 TTB per round.

M/33/5'10"/185#

15:59 Modified

23:06 rx

17:00, used the wall 

18:23 hs on wall

Scaled to 3 rounds for time of:
50 singles-unders
1 minutes holding a handstand
35 AbMat sit-ups
12:01
Completed on 2/26/2019
M / 39 / 6' / 194lbs.

21:12
My time to get cumulative 2 mins HS each round was 5 mins or so.
I was surprised at how shoulder fatigue impacted my DUs

M/59/6’2”/230

15.48

12:52
3x
50 DU
1 min wall hs hold
35 abmat

17.50. Double unders subbed for 100 SU 

11:30 
Rx M/42

No ab mat and not free standing handstand hold
15:44

19:25
Wall Handstand Holds (wasn’t sure if Rx was suppose to be free standing)

25:20
Subbed 100 single unders
Had to break up wall handstands into 30 second intervals

12:15
Subbed single under and wall handstand 

19:43

16:27 rx

20:42
Handstands were a combo of freestanding, freestanding on forearms and against a wall.
GHD sit-ups 

21:31
20 DU attempts everything else rx 

20:32
Wall handstand

Rx
20:49

14:48

24:32
2 single for every double under to 5 du.

D 
20:00
100 su
1:00 hold
25 sit ups

21’34

5’8” / 162 lb / 20 / M

19:20 with wall handstands

17:42rx 

23:27
No wall, no AB-mat

Modified this: 3RFT
15 cal assault bike 
60 s handstand hold against a wall (or multiple reps in 60s)
60s of knees-bent parallettes L sit work 
35 regular sit ups no feet hold 
15:58

3 rounds of 
1 min combo of DU, singles and trips 
2 min HS hold (broken)
35 sit ups 

M/56/6’2”/179
16:55
Handstand hold against wall with as much free stand as possible. HS accounted for well over 10 min. of total.  Couldn’t hold for more than 15-20 sec. at time after first round. 

M/31/5'9/175

22:00
first 1.5 rounds HS holds against wall, but was taking forever so switched to plank hold.

18:12 rx’d 

15:26
Handstand holds = accumulated 2 mins against wall,  50/40/30 sec hold w 20 second rest in-between

M28 / 1m70 / 76kg

15:15 holding handstand 

**wall handstands 

Rx
34:55
That was tough!

14:03

M/6’3/208lbs 33y/o

Substituted single unders and feet on a bench for handstands. I suck at both double unders and handstands in general. On week #2 of CrossFit

19:42 (100 single unders, pike hold on box 2 minutes)

13:10 (performed free hand stand hold attempts on running 2 min timer) 

15:44min RX.

F/35/63"/120lb
Rx 17:32

13:08 
50du
2min HS against wall
35 abmat 

15:50 Rx 

16:37

18:18 Rx’d with back/heels against the wall.  I’m gonna call that Rx’d until told otherwise by proper authority.

17:10

Any recommendations for the best brand/model jump rope for double unders?

Also, best length of rope for a given body height?

16:29

100 single unders. 

2 min. accumulated handstands.  Timer was stopped when I had to come down and rest. 

Therefore, total time would be longer than 16:29. Next time run two clocks. 

M/44/6'2"/185#

HS holds against wall alternating 1 foot touching the rest as rx'd 
13:11

Wall handstands. 
14:40

16:22
GHD situps

Rx with 2 full minutes of HS per round – not a running clock: 22:34
HS attempts got very slow down the stretch; and 3rd rd DUs were a mess.

19:25 hsholds against wall 

Where does it say the handstands need to be free-stand to be considered Rx?

Handstand holds against wall--rx????
else as rx
19:51
m/49/175

17:55 with wall HSH

16:33 with Wall HSH

19:32
3 Rds:
1 min DU attempts + 100 Single Unders
2 min handstand hold against wall
35 Abmat sit-ups 

All the handstand holds were 2mins unbroken, longest I’ve been able to hold so far. Also I’d keep removing one foot from the wall. 

10:50 Rx

Holding handstands hurt...

Ran 2.8 miles in 24:12, held 35# weight in each hand overhead for 4 min and did 3 sets of 35 sit-ups.

This hurt. Even with subs, this really hurt! 

17:52 rx dubs and sit ups. Handstand against wall

17:47
Rx dubs and sit ups
Handstand holds against wall

18:45, scaled to 100 single unders

love it

With 30lb vest 19.22 all movements as prescribed! Male 44 RX 

Wall handstands. 

22:32

274 rx’d 

32:10. For double unders subbed: 80 singles + 5 successful double unders (which included extra singles and some rope trips). Handstand holds were cumulative. Round 1: 50 sec + 35+30+5. Round 2: 40+35+38+7. Round 3: 45+42+33. Abmat sit-ups Rx with straight legs.

20:04 dubs and he hold accumulate 2mins up n down abmat situps straight leg due to tight hip flexor and psoas

17:15 wall handstands

13:40 

Marco Cristofanelli 12:53 with single under and freestanding handstand hold
Michele Meschini RX 16:30
Me M24/170cm/56kg RX 14:58

13min01s!

Hopefully your legs feel ok after 19.1! Here are some thoughts on scaling this workout:
Double-unders- I consider volume of the this movement to be relatively low when arranged in this fashion. High-level athletes should not take longer than approximately 30-seconds to complete a set of 50 reps. For athletes that have experience with this movement, but lack consistency, my first option will be to have them complete 45-seconds of double-under attempts. My second option, for this athlete, will be to have them complete a mix of single-unders and double-unders. Potentially, they can complete 10 sets of 4 single-unders and 1 double under attempt. For athletes that are new or de-conditioned, I will have them complete 50 single-unders each round today. 

Handstand Hold- I consider the prescribed version be back-to-wall handstands, today. That being said, if athletes are very proficient at holding handstands, they can perform freestanding handstands or complete a mix of freestanding and back-to-wall handstands. If an athlete cannot complete the first round of 2 minutes in 4 attempts, or less, I will reduce the time per round or modify the movement to an easier variation. My first option, for modifying the movement, will be to have athletes perform the handstands facing the wall.  I will have athletes modify the height they walk up the wall per their individual capacity, and ability to maintain a hollow body position. If athletes cannot get inverted on the wall, the next step will be a pike position with feet or knees on a box. If I have an athlete that cannot get inverted at all, a down dog hold or a plate overhead hold will both be good options. 
Regardless of the variation being used, I will need to check in with athletes on an individual basis to make sure 2-minutes is achievable while maintaining the intended stimulus of the workout.  

Abmat Sit-ups- I consider the volume of this movement to be moderate today and I will have nearly all of my athletes perform this exercise as prescribed. I will reduce the reps if I have an athlete whom I know the volume will be too high. 

Champions Club Scaling Notes

STIMULUS:
I’m gonna go ahead and call this a Just A Workout workout. Not necessarily for quality, not necessarily for speed. Aside from being rough on the shoulders, 2 minutes of a handstand hold will be challenging for the midline and for breathing. And the sit-ups will add some extra hip and midline fatigue to the other movements as well. Keep feet together on jump ropes, practice the tuck down on handstands if you are bored, and don’t overextend on sit-ups. This is a good one to come the day after the Open workout.

GROUP:
Your call on having the athletes accumulate 2 minutes for handstands or have them use a 2 minute running clock. The sit-ups are the main scale to me. First, we haven’t used an AbMat in a while because a few people were complaining about back pain. So we ditched the AbMat and only went back as far as they can maintain a hollow position, then our hands and legs open and close into something that looks pretty similar to a v-up. This also mimics a kipping muscle-up transition or a candlestick a little better. Secondly, 35 might be a high number for some folks, as might the handstands, so doing 5 rounds of less time/reps is not a bad idea.

WARMUP:
Double under — I like to do a few here to get the rhythm
Kip — prep for overhead position
[insert thing you suck at]
[insert thing you suck at]
[insert thing you suck at]

KEY MATCHUP: the shoulders on the handstands vs. the shoulders on the double unders

SCALING THIS WELL WILL CAUSE ME TO: keep most of the blood vessels in tact during handstands

GENERAL FEAR LEVEL (1=REST DAY, 10=PR-DRIVEN FGB): 3. Useful workout that doesn’t have to feel miserable after. Would have been 2 but I am really bad at sit-ups for whatever reason.

GENERAL EMASCULATING LEVEL (1=WHO DOES RING HSPU ANYWAY?, 10=THIS TEENAGE GIRL IS DEADLIFTING MORE THAN ME): 3. Most people should be able to do something relatively similar to this.

17:23 w 100 single unders and a double-under every 10.

Finished with 15:00 double-under practice.

Globo scale.  If possible, do this as rxed. If no jump rope, sub jumping double taps.  2/1 single unders are acceptable if double unders are not developed.  For handstand hold, wall handstand holds, piked holds from a box, or planks as a sub.  Otherwise if no wall space, hold 2 heavish dumbbells in lockout for the 2 minutes.