남(m)/46(Korean age 46 Western age 46)/171cm/92kg/211228/
Complete as many rounds as possible in 20 minutes of:
10 strict knees-to-elbows
20 single-leg squats, alternating
30-foot handstand walk
Post rounds completed to comments. /
오늘기록 2라운드+스트릭트 k2e 7회/
최고기록(42/172/93/170406) 2라운드 스트릭트K2E 8회/
화요일 저녁와드

CFWUx2
5r+16

6+10 with rings, pistols holding raised foot, and 30 facing wall shoulder taps.

3 rounds plus 15 reps
subbed 30 hand lifts while in handstand position 

scaled to ring assist single leg squats and shoulder taps x 30
7 rounds + 16 reps

5 rounds plus 15reps rx’d. Mostly cardio as usual. No problem doing unbroken strict KTe
but pistols gassed me. All hs walks in unbroken sets of 10’ since I was in my garage and caught my breath a bit before each one. 

190/40/69”

3 + 10 knees to elbows

6 rounds
Assisted pistols

Subbed Hand release pushups for HS walk: 6 rds 

Heel on 2” plate for pistols.

4 rds + 12 reps 

https://youtu.be/L1XUDAqVSHM

4 + 30 reps
Vertical pole assisted pistols
Shoulder taps

8+30 - Rx

Went for a run! Did this workout & then did the back sq. workout & then, went for another run! 
6 rounds + 20 reps! After the time cap. got me, I finished the round I was on! 
SLIPS ✅ Back Sq. 7 sets of 5 w/ a pause at the bottom! 
(45,55,65,75,115,115,115)
no rack! random assortment of plates! Run in total was about 3 miles! 

Scaled pistols to 19" bench, attempted HS walk x3 and with all fails did HS walk up facing wall

4 rounds + 10/14/-

5+21 Rx

7rds + 55reps
10 knee to elbow
20 alt. Foot on Achilles Sqt
30 hs shoulder taps with feet on box

2+22 rx’d 

8 rounds + 34 reps rx’d

Did it. Home variations. Good wod. 

33/m/5’11”/105kg

4rds+14 (30’ wall walks)

Replaced the handstand walkss with 3 wall walks
5 rounds plus 10 K2E

5 rds + 10 K2E + 20 pistols + 10ft HSW

21-15-9
Toes-to-bar
kb swings, 53#
box jumps, 24”
9:38

Scaled to pistols on 12 inch box and handstand hand lifts for handstand walks

6 rounds + 17

Better than my 2014 effort

7 rds. K2E on the rings (no pull up bar), pistols to 17" bench (parallel), handstand march against the wall for 30 "steps"

Had to use a hotel gym, and shared the pull-up bar.  When waiting my turn (which happened 3 times) I held front and back planks. 

Total= 7 rounds+ 20 reps 

35/195/5’9/M

Rx 4+30 

Globo scale:  if you do not have a pullup bar do controlled v ups.  For pistols, sub deep box  or weighted bench step ups if you can't fast cycle them, or do band assisted pistols.  For HS walks, lower the distance or sub 6 wall walks per round.

6 rounds + 10 SKTE, 20 SLS and 5-ft HSW
m/51/5'11"/200#

4 RX

Rx - 5 rounds + 12 reps

Scaled:
10 Strict K2E
20 pistols (assisted w/rings)
3 wall walks

8 rounds + 11 reps

6+23
Did Bulgarian split squats holding 15-lb KB/hand instead of pistols.

1 round + 10 single leg squats Rx

6 rounds + 27 reps

7 Rds + 5 K2E

AMRAP 20mins 
10 K2E 
20 pistols, alternating legs
3 wall walks w/ 4 shoulder taps

Pistols are getting better but still not deep enough 

7+23
15’ hand stand walls x 2

Rx 6+10

5 rounds + 10 K2E + 4 pistols.
Rx pistols, strict K2E that turned into strict K2 armpits, scaled HS walk to 3 wall walks.

10 K2E
20 1LS down to 12” box (sit)
30 shoulder taps (wall-facing)

7rds + 3 K2E

Warm-up for 191229:

2 rounds of:
50-ft bear crawl
50-ft crab walk
50-ft duck walk
10 hip extensions on a GHD
10 push-ups to a side plank

SPECIFIC WARM-UP

Strict knees-to-elbows
5 hanging knee raises
5 knees-to-armpits
5 knees-to-elbows
*All steps can be scaled to lying on the ground and holding onto the rig.

Single-leg squat
Perform 5 reps of each, per leg:
Reverse lunge
Reverse lunge with back foot off the ground (*scaling option)
Assisted single-leg squat holding onto rings
Single-leg squat

Handstand walk
3 wall walks (*scaling option)
2 sets of 1 wall walk + 10 shoulder taps
5 reps of “falling” (or walking) into the wall
5 attempts at handstand walking

Practice round:
1 strict knees-to-elbows
2 single-leg squats
6-ft handstand walk

Anyone have some info on the bent elbows vs. straight elbows? Pros, cons or do both?

Champions Club Scaling Notes

RANT
the thing that should jump out to you is the single-leg squats. the positional demand on those usually means they need to be done slow, and considering there are a ton of reps per round means you'll have to make some decisions about what you want to prioritize. in my opinion, technique would be the focus today over intensity.

PURPOSE
a long time to practice three movements we probably don't practice enough of

NEW TO CROSSFIT VERSION
sub lunges for single-leg squats, sub :30 handstand hold for hs walk. Practice pistol and hs walk progressions in warmup

TRAINING SCALE
cut the pistols to 10 reps and the handstand walk to 2 attempts to give a better cardio response. or keep the number the same but do lunges instead.

PRACTICE SCALE
as is, just maybe extend the time domain if you didn't get enough practice in the 20 minutes. also, i still might cut the single-leg squats down to 10 per round and go slower for most people.

INJURY SCALE
Pick a single-sided movement and one slow movement and one static hold. Go at the three for 25-30 minutes at a slower pace than usual.

WARMUP
Lunge
Jump rope
Pull-up
[insert thing you suck at]
[insert thing you suck at]

GENERAL FEAR LEVEL: 4

RX:10R+5
https://youtu.be/hzx24Utl4Uw

nice article.  Is this the 2018 article?  https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6706084/  The link in the post does not point to the article.  Thanks.