CFWUx2 1hspu sub dips 10*45dl 10*95 10*135 5*185
5r +5dl 185dl

AFSAP

8 rounds
20-50# DB Deadlifts
5 Strict HSPU

8R of 8 dl @75kg + 32 HSPU overall of which almost half were strict certainly in the first four rounds

I believe a bodyweight is a good start for most athletes. if strength is your limiting factor go for 75-80% from your bodyweight.  If HSPU is your weakness break it up. Its a long workout. For rx+ go for 120-140kg. That will be a great stimulus. Have fun

225 lbs. x 3.6 rounds = 810

1369

1976.5 rx (6 rounds plus 14 reps@295lbs)
HSPUs broken 4-3-2-1 until round 6, then 4-2-2-1-1, 4 - finally able to do these consistently again! Let’s see how I feel tomorrow after 70 deadlifts at 60% of my max! 

185/69.5”/40

110 kg X 7 = 770 RX

225#
Hspus onto abmat
5+19 (5.95)

Total: 1338.75

10:00 EMOM of 10 95# deadlifts and AMRAP of piked push-ups.

7 reds @ 225# = 1575

1783
8rds + 14 (205+# & strict HSPU to 2x abmat)

9+2 @ 185

185# DL
Scaled strict HSPU to piked push-ups, feet on a 24" box
10 rounds w/ 35 seconds to spare
1850#

Completed 2019-09-04
Subbed 65 lb strict press
1215 (9 rounds, 135 lbs)

2405 RX
13 Rounds @ 185 lbs

In hindsight I would have gone heavier since the workout really revolved around recovering for more Strict HSPUs... I don't think going to 225 lbs would have reduced the number of rounds.

안양공식인증지부 크로스핏힘
24,750 LB (11,226 kg)
Deadlift 11R (225 LB) , Strict HSPU 10R + 3 reps
강경택 45세/180cm/95kg/CFHIM

135# DL & 7 HSPU - Got through 2 HSPU in 7th rd.  DLs were a little light (all unbroken) & HSPU broken into 3/2/2.

1,815
165 lb
11 rounds + 8 deadlifts

33 / M / 5'9" / 137lbs

45lb dumbbells deadlifts
20lb dumbbells shoulder presses

5 rounds + 10 + 8

90*5 = 450

1,085

7 sets complete @ 155

Just getting back into it after a year off due to injury and a year before that due to not staying disciplined. This was an appropriate way to remind me of why I love CrossFit and also kicked my ass! 

8 completed rounds + 10 deadlifts

135 lb.  Next time 145 lb.

135x8 = 1080

M/44/5’8”/185

12rds + 1DL @ 225 

2700

245x9 rounds 2205

7 rounds+10 deadlifts & 6 HSPUs.
85kg deadlifts.
43/1.78m/76kg

10 rounds in 19:50. Deadlifts unbroken at 155 lb. each set. Total score 1,550.
HSPU on 30” box rounds 1-4 and 24” box rounds 5-10.

630 (10 rds + 17 reps)
For 20 minutes:
10 jug deadlifts @22.5kg each
5 hand release strict push-ups
5 seated strict 2x9kg DB presses
M / 40yo / 176cm / 72kg

Scaled to 20 min of 10x DL and hs push-ups off counter
5r x 115# (575) & 4r x 85# (340) Score = 915, I think?

Had to switch to top down DL at round 2 (knee), then peel weight at round 6 (wrist & grip failing).  165 is current 1rm.

.

6rds @100kg
6*100*2.205=1,323

Used 225# x 10

5 strict HSPUs + 5 using support

7 rounds

Didn't do the math because I had to scale 

500

2255 (205x11) fun OG CF 

225lb x 1 10 pushups, 10 Dumbbell Overhead Strict press at @35lb each
225x1, 10pu, 10db ohp
235x1, 10pu, 10db ohp
245x1, 10pu, 10db ohp
255x1, 10pu, 10db ohp
245x1, 10pu, 10db ohp
235x1, 10pu, 10db ohp
225x1, 10pu, 10db ohp
225x1, 10pu,  6 db ohp
2350 pounds
I do not belong to a crossfit box. Just a 53yo father of 4 that likes a challenge. I like doing crossfit workouts for conditioning.

7 Rds 
45lbs/85/135/175/225/265/315

20 min AMRAP: 2,145/ 13rds + 1 rep

10 DL (165lbs) 
10 Strict HSPU (feet on box)

13x165=2,145

46/F/140/5’6”
455
Most of time spent in band assisted HSPU

135lbs
Rx
12r

135lbs
Rx

450 
6+12
10 DL 75# (all sets went unbroken)
5 strict HSPU to a 25&10# plate + an mat (almost all sets were singles with :30-1 min rest between reps)

Ego got the best of me on this one, at first I read HSPU and assumed kipping - when I saw strict I was just like “meh you can do this too” and I got wrecked... I wish I had done it with just regular pushups and like 95# or 115# DL. 

1,068.75 Rx 

1435#
7 rds @ 205
Should have gone way heavier on the reads, 245 at least, unbroken all 7 rounds
HSPU 10-10-5/5-5/5-4/4/2-4/3/2/1-4/3/3 to finish exactly at 20 min

Scaled due to having the flu... Just needed a very very light sweat and nothing crazy... 

AMRAP 10:
5 Deadlifts (#135)
5 Pike Push Ups 

- 9 Rounds x 135 = 1215

Hoping this will help me shake the bug... Cashed out with a nap... 

612
5+16 at 102kg rx’d 

1265

8rds with 245lbs = 1,960

9 rounds + 2 DL @ 275#.

So that is 9.1 * 275 = 2,502.5.  (Or 2,475 if we don't do fractional rounds.)

Tough.  Probably went a little heavy on the deads.  Thought I would stall out sooner on the HSPUs, but those went great — had several unbroken rounds and then some 6-4’s.  Broke deads starting in round 2, but was able to stay 6-4 for awhile.  By the end, it was 4 and then a lot of singles.  Back is smoked!

7 rounds x 135lbs= 945 lbs

I liked that workout, 7 rounds + 5 DL@275 20,625 lbs. That was just the right weight for me. 6’ 180 lbs.

43/6’2/258

Scaled the HSPU to Pike HSPU

1890

Did 7 reps + 6DL... 128 pounds
Is that 1024 or 896?

Rx’d 
185# DL
1110 points 
Completed 6 rds + 10 DL + 8 HSPU

2,025 (135lb DL x 15rds) scaled to 25lb DB shoulder press due to recovery from AC joint sprain.

This workout provides a nice opportunity to modify the workout based on the goal that you have for the day.....do you want a light and fast workout, a heavier and slower workout, or do you want a mix. You can use a load on the deadlifts and a rep range on the strict handstand push-ups to give you the desired effect that you want. Below are some scaling suggestions: 

Deadlift: Being that there is no prescribed load, I will not need to scale much today. I will have athletes use loads where I’m confident they will be able to maintain sound mechanics throughout the duration of the workout. I will reduce reps for athletes that struggle with the movement and need to work at slower speeds. There might be a very rare instance where I elevate the barbell to a position that allows for sound mechanics. 
As far as choosing loads for my athletes on this particular workout, I will likely encourage a moderate load that allows 10 reps to be completed unbroken for the first 5 rounds or so, before potentially needing to break the reps up slightly on the remaining rounds. If I pick a load that is very light (135-155/95-105) then I visualize this workout turning into a handstand push-up dominant workout. If a weight is too high (275-315/185-205) then I could see intensity dropping significantly and the athlete could be more likely to put themselves into poor positions. In the end, all of the options are fine, just choose one that aligns with a goal you are seeking for the day. If you are following the programming on a delay, I recommend looking to see what the workouts are for tomorrow and Saturday and use this to help guide your loading choice. For example, if tomorrow is a heavy day and Saturday is moderately load, consider opting on the lighter side today.

Strict handstand push-ups- I expect a high volume of reps to be accumulated today and I also expect that I will need to scale a lot of my athletes to help maintain consistency and range of motion. A large portion of my athletes will scale to a controlled kipping handstand push-up and focus on an eccentric phase of 3-5 seconds to still preserve an element of the strict nature of the movement. I will only have athletes perform 5 reps of this movement each round. I normally don’t like scaling to any form of kip when a strict movement is prescribed, however, as long at the 3-5 second negative is upheld and there is no crashing into the ground, I won’t have a problem with this today. 
For athletes that cannot perform the kipping recommendation or a slow negative, I will have them perform a pike handstand push-up variation on the box. This can be a great option, as athletes can modify their body position to increase or decrease the difficulty. For example, performing this variation with the legs straight and hips stacked over the hands, in the starting position, can be very difficult. While performing this variation with the knees on the box would be less challenging. I will modify athletes to a pike push-up with feet on the floor if needed. If an athlete absolutely cannot get inverted in any fashion a strict dumbbell shoulder press will be my go to for the day. 

5 of each! Instead of 10! 
DL @ 135# 10 rounds + 6 reps
1,485!

135#, knees on 20" box, 8 rds plus 7 DL

10 Rds + 2 DLs 
Rx Deadlifts 135#- 1,350

7 + 1 Rounds x 205# = 1435 Rx 
Not sure what to do with the extra reps that are acquired after the full rounds? Maybe in a class, mention that any extra reps count as 5, 10 points? 

175lbs deadlifts / wall-facing HSPUs

8 x 175 = 1400

Bummed. REALLY thought I'd do 9+ (1575). I was shocked when the bell rang.

770 (110Ibs for DL and abmat for HSPU) 7 rounds

Rx’ed?-
2- 135lbs
4- 225lbs
4- 285lbs
=2,310
Did 1 extra round at 225lb after time expired. 

1240 plus 10 extra reps. Not sure how to score the extra reps. 

213.75 

42YOM/Weighting 189lbs scaled HSPU for 50 each dumbbell PP.
At first I said, I wanna go for 300lb DL for 4 rounds, then I was like... 😂 not going to happen so I stuck with something really realistic, my body or close to that.
DL 184lbs w/ 50lb each dumbbell PP x 8 rounds, great workout. The DL’s had my hello.

10 @ 140lbs
10 @ 190
10 @ 210
10 @ 230
10 @ 240
5 @ 240
60 box handstand pu
Not sure how to multiply by rounds since weight is different

My back is still recovering from the Filthy 50 the other day, so...

3 RFT
15 bench press, 115#
20 single arm bent over rows each arm, 40# DB
40 walking lunges
13:08

Last night did
50 squats
21 ring dips
21 GHD sit-ups
50-15-15
50-9-9
8:22
It will be fine by tomorrow, but I sure hate missing the last 3 days of great programming.

It took me a while to understand this. My goal will be 10 rounds at 185lbs and the HSPU may be broken by 3,3,3,1 for the first 5 rounds.

132 lbs x 13 rounds = 1716. 

Strict hspu were performed with an abmat and a 25 lbs plate. 

Deadlifts were done in sets of 5 all the way through. Hspu were done in sets of 5 except the last two rounds that went 5-3-2.

Loved it!!!!

5 rounds w/ 165lbs DL

HSPU were the limiting factor. Shoulders kinda quit last couple rounds. Should have gone much heavier on DL. 

RX deadlift 176 lbs x 11 rounds=1936

Juan A’s Option 1:
For 20 minutes:
10 deadlifts
10 box handstand push-ups

1265 (completed 11 rds at 115#)

Was 3 HSPUs short of finishing the 12th round. HSPUs were the limiting factor - could go up in weight next time around, but for today, this was great.

Scaled to
20 min amrap
5 DL using 85# kettlebells (zip tied my 50# db's to my 35# kb's)
5 strict hspu
9 rnds
m/49/175

135 x 8 = 1080

In lbs=824

Completed 4 rounds at 335lbs

1,340 points Rx

For 20 minutes
10 deadlifts @ 50kg
10 box handstand push ups
Result:
10 rounds x 50kg = 500...is that how this is calculated?

Globo scale: sub strict press for strict HSPU, heavy (about 70-75% 1rm strict press) . deadlifts should be the same (70-80%). 

If you only have dumbbells today do max sets of dumbbell deadlifts and shoulder press, or 20 dumbbell deadlifts, 10 shoulder press 50lbs.  Women scale as necessary here. 

INTENDED STIMULUS
.
Game day! Beast workout! This is how you learn about your own capacity. The obvious problem is what weight to pick for the deadlifts. In order to answer that let's focus on the other two variables. First consider the time window. This is a long workout, which means that being too heavy is really going to punish you in the second half of the workout. The second thing to consider is that the number of handstand push-ups is manageable, it shouldn't really stop you that much. This means you are going to be coming back to that bar often and continuously. The combination of these two facts tells us to proceed with caution. One way to think about this is that the deadlifts should not be what stops you from moving. You should be able to keep cycling that barbell–you don’t necessarily have to go unbroken, but you should be able to keep moving for sure. If you’re scaling the handstand push-ups, keep the number of reps the same, but modify the movement to something you can handle for the 20 minutes. You should not be reduced to singles in this movement, not until the final rounds. Before you start, get your calculator out and test a couple of scenarios in order to help you decide. No matter what happens you will learn, and that's the point!


OPTION 1
For 20 minutes:
10 deadlifts
10 box handstand push-ups


Score: multiply deadlift load by rounds completed.


OPTION 2
For 20 minutes:
10 deadlifts
5 hand release strict push-ups (only chest touches the ground, no hips or thighs)
5 seated strict DB presses 


Score: multiply sum of deadlift and press loads by rounds completed.


OPTION 3
For 15 minutes:
10 deadlifts
10 banded pike push-ups


Score: multiply deadlift load by rounds completed.

Warm-up for 190829 (see also @dotcomwarmups on Instagram):

GENERAL WARM-UP

2 rounds of:
200/150 meter row
10 PVC pass-throughs
10 push-ups
10 GHD hip extensions
5 high box jumps

SPECIFIC WARM-UP

Strict handstand push-up
5 minutes of kick-up practice, then:
5 sets of 1 kick-up to handstand + 5-second hold
5 reps of a slow handstand push up negative
5 reps of a strict handstand push-up

Deadlift
30-second of 3-point hip-hinge drill with PVC
10 deadlifts with an empty barbell, pausing for 2-seconds at knees

Build up
Perform 5 sets of 3 deadlifts, increasing in load each set
*Perform 2 reps of intended handstand push-up variation after sets 2 and 4 

Amazing...a WOD not repeated in 15 years!  How's that for constantly varied!  :) 

Champions Club Scaling Notes

RANT: 
You are probably going to fall into one of two camps when looking at this one:
“Wow that’s a lot of handstand push-ups”
or
“Wow that’s a lot of deadlifts”
I think scaling to 5 and 5 would give most of us a better stimulus for today.  10 and 10 would be for people who are on either ends of the spectrum (struggle with deadlift form/can’t do any handstand push-ups or can sneeze heavy deadlifts off the ground/sleep in a handstand). 5 and 5 allows us to go heavy(ish) and preserve the upside-downness of the hspu. Also the intensity will be higher.

I SHOULD TRY THIS RX’D IF: I can go through the first half of the workout unbroken on handstand push-ups; I have a calculator handy

GROUP VERSION:  see the rant, 5 and 5 for most, 10 and 10 for some. Handstand holds, feet/box hspu can be subbed for the 10/10 people. I also usually just count rounds, but I might switch things up and do the multiplication thing.

I’M ONLY HERE ONCE A WEEK AND THIS IS THE DAY VERSION: group version is good

INJURY VERSION:
Upper-body injury — one-arm push press is the easy answer, one-arm plank might be the best answer. Depends on what you want to get out of it
Middle-body injury — amrap in 20 of: 10 squats, :20 plank hold
Lower-body injury — amrap in 20 of: 5 strict toes to bar, 5 hspu

WARMUP:
Handstand — obviously
Jump rope — always
Squat — deadlift is a form of a squat
Hip extension — more deadlift prep
[insert thing you suck at]

GENERAL FEAR LEVEL (1=REST DAY, 10=PR-DRIVEN FGB):  6. Muscle fatigue will stop this from being really bad

Load?