CFWUx2 10*45dl*2 10*95*2 135*10 185*5 1*223
24 reps
Finished 21 hspu +3 mins = 12 mins

Age 33/1,74cm/71kg

RX 97 reps

53 reps of Diane

Diane only

CAP + 9

9 minute cap: 108 reps as rx’d (7:05 Diane)
315 deadlifts felt like 405: all singles. 21 hspu in 7’s fell, down after 3 on the 15’s so I stuck with 3’s there, and 4-3-2 on the 9. 225lb deadlifts felt pretty easy: unbroken for 21, then did 6-5-4, 5-4. Butt hurts now! 

This is a pretty big PR, last two times were 92 and 84 reps respectively. Kipping HSPU just clicked for me in the buildup today and felt pretty easy, and I started more aggressively. 

177/41/69”

Finished Diane in 9:30

185# & pike push-ups 
then
225# & 30 sec. hand stand holds

Workout 20.3/Workout 18.4
Diane
21-15-9 reps of:
Deadlifts
Handstand push-ups
135 lbs. 

Then,
21-15-9 reps of:
Deadlifts
50-ft. handstand walk after each set
185 lbs. 

Only made it through 105 reps, 15 into the second half.  

Decided to do both workouts individually and to completion, for time. Did scaled option

21-15-9 deadlifts (95#), hand release push ups = 4:58. Deadlifts all unbroken 

A few minutes rest, then:

21-15-9 deadlifts (135#), 30s handstand hold = 8:30

21-15-9
155 lb deadlift
35 lb DB shoulder press (strict until failure then push press)
11:15
Avg. HR 137 bpm

Subbed Hand Release Push-Ups for HSPU:

46 reps (1 DL @ 315)

42 / 6’0 / 195

Hi there!

A newbie here! What kind of warmup routine is advisable for this workout?  

Scaled time 8:4

26y/o
BW 155lbs
Full Diane + 6 deadlifts @305lbs

96 reps total

Scaled:

6:20

Probably too fast, but RXd isn't it the cards either, should've done a little heavier so I followed with a Diane RXd attempt. Don't have more than 3 HSPU before breaking so did each round until failure.

6:42 with 8-7-2 HSPU between deadlifts. 

Scaled to 21-15-9 reps of:
DLs, 65# and Knee push-ups
Then,
21-15-9 reps of:
DLs, 65# and 30’ bear crawl after each set
13:23

Rx'd   136 reps


"Diane"   2:48   PR!

Scaled to just Diane (scaled) for time
21-15-9 
Deadlifts 135#
Hand-release push-ups

7:26

Scaled
21-15-9 reps of:
- Deadlifts (205#)
- Handstand push-ups (partial)
Result: 16:10; broken on deadlifts (mixed grip) and hspu

Then:
21-15-9 reps of:
- Deadlifts (155#)
- Handstand push-ups (partial)
Result: 6:46; unbroken on deadlifts (normal grip); broken on hspu
M/44/5'6"/139#
		
	

84 reps

M/49/5'9"/157
12:21 Scaled option at 135#, 175#
Second set was rough 
I should really read this better.  I skipped the 9min cap.

68 reps

21 reps of candlestick 
I was trying to do the HSPU but I was afraid to kick off the floor and couldn't manage to do it, so I only did the 21 reps of candlestick 

169 reps
21-15-9 reps of:
Deadlifts, @60
Hand-release push-ups
Then,
21-15-9 reps of:
Deadlifts, @82.5
50-ft. bear crawl after each set
Time cap: 9 min.



Mirella 
162 reps
21-15-9 reps of:
Deadlifts, @42.5
Hand-release push-ups
Then,
21-15-9 reps of:
Deadlifts, @62.5
50-ft. bear crawl after each set
Time cap: 9 min.

112 reps

Diane 
21-15-9
DL(155lbs)
HSPU(feet on box)
Then,
21-1
DL(205lbs)
50ft Bear Crawl

14:09 of
21-15-9 reps of:
Deadlifts, 95#
Hand-release push-ups
Then,
21-15-9 reps of:
Deadlifts, 135#
100-ft. bear crawl after each set

Scaled option given above. Very happy I finished. The last 15-9 deads were spicy. 
8:56

M 50/190/6’
Did both workouts.  Scaled the weight to 135 and 185.  Instead of handstand walks I subbed 25 shoulder taps in the handstand.  First workout 6:50.  Took a 3 minute rest.  Second workout 5:30.

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

96 - Rx (Diane in 6:25 + 6 deadlifts)

Diane Rx 10:45
20.3 was 84 reps
18.4 was also 84 reps 
I was a little slower pace today than 20.3 and 18.4. Finished 81 reps within the time cap. 

35/M/6’4”/252

Diane
*sub hand release push ups

4:22

plus 21 reps @275lbs
{111 reps total in 9 mins}
Note: sets of 3. Approx every 30 secs

Scaled version 8:46
3:36/5:09
I think handstand holds (30 or 45s) would have been a better scale than bear crawls, the crawls were trivial, holds would tax the breathing and midline more closely to the handstand walk.

Scaled & Modified 
21-15-9
Db Deadlift @30lbs
Hand release pushups 

then 

21-15-9
Db Deadlift @40lbs 
6-6-6
inch worms 

Time cap 9min 

Finished 60reps 
should have lowered weight or increase time cap. 

Modified / scaled to:

21-15-9 reps of:
DB Deadlifts | 2x15 kg DB
DB strict press | 2x 12,5 KG DB
Then,
27-21-15 reps of:
DB Deadlifts | 2x15 kg DB
15 meters DB overhead walk | 2x 12,5 KG DB
SCORE: 18'21'' (11'25'' for the first part)
--
Sleep deprived and after a really hard day, almost pushed this one to tomorrow, but glad I didn't, as I feel much better now. 
Went with Chris's suggestion to use DB movements instead of HS.  Nice modification, and also safer, given my low energy today.
Running will be a welcome rest day activity 👍

Sub to diane only, couldn't find my rhythm on HSPU, so just did strict and stopped caring about the time...12:46

Maybe I'll do the 2nd part scaled separately later.

21-15-9
deadlifts - (2X)#15 db
Pike push ups
21-15-9
deadlifts - (2X)#15 db
5 15’ bear crawls
8’40”

Short on time, just Diane.

Rx 4:49, 39 sec PR!!! 

36/195/5’9/M 

Diane - 7:54

Diane plus 8 reps @ 275lbs

I knew 315 was going to be too much.  275 was too.  

Diane time was 6:55

Rx’d / 9 min cap
Diane + 21 DL + 3 ft. HSW 
(111 reps + 3 ft.)
PR for Diane @ 7:25

Scaled version. 
Thru scaled Diane in 3:30.  Completed 116 reps and thru 2nd bear crawl in 8:45. Took some 45 sec to add weight to the bar. Finished full workout in 10:30. 
Tough one...even though 185# isn’t that heavy, moving up in weight mid course is a shock to the body and brain. 

94 Reps Rx

Should’ve been faster adding weight but didn’t  really feel like doing many more deadlifts anyway. 😂

111 reps Rx 
Changing weight on one barbell
2 rep PR (and last time was at a box with 2 barbells)
Someday I want to make it to the HSWs!
m/52/5'11"/200#

M/55/6’1”/180

On a 9-min clock:
“Diane”
then AMRAP 
Deadlifts (315 lbs)*

Rx (masked): 101 reps

*singles w/ strict setups

72 reps RX

did not even finish Diane under the cap.  Someone needs to get stronger...

66 reps! 

Scaled to 95#s on the dead💀 lifts b/c my back’s not ready for that! 😅
Diane in 7:29 then, the total workout in 14:52. I got through 21-15-9 DL & KHSPU & 21 DLs before the 9 min. 

Scaled
8:42

21-15-9

21+9 HSPU then switched to finish with Hand release push ups (15). 
DL 95#
Then 
14 DL 110#. 

Scaled Version

21 - 15 - 9
Deadlift  45 kg
Handrelease Push Ups

21 + 5 Deadlift 62 kg
1x 15 m Bear Crawl

Scaled version:

21/15/9: 2x70#DBs deadlift, hand release pushups
28/20/12: 2x70#DBs deadlift, 20yard bear crawl

6:26

I think someone accidently programmed a Games wod for mainsite today?

RX：111reps.
https://youtu.be/I26Jyg2U2FA

New to Crossfit. Just thought I’d give the scaled workout a try. 

Finished first portion with the 135lbs and hand release pushups. I then added the 50lbs and was only able to complete 18 reps of deadlift under the 9:00 time cap. 

Did more deadlift and bear crawl for another 11 minutes. Felt good although it felt like my cardio was letting me down. 

Scaled: 9;45
21-15-9 reps of:
Deadlifts
Hand-release push-ups
♀ 95 lb. ♂ 135 lb.
Then,
21-15-9 reps of:
Deadlifts
50-ft. bear crawl after each set
♀ 135 lb. ♂ 185 lb.

Scaled - 8:51

Barely made it under the time cap, but better than last year (124 reps scaled version).  More DLs, hand stand hold practice, hand-release push-ups, and bear crawls afterwards.

DLs @ 155/205lbs
Pike PU / 30s HS holds = HSPU / 50' HSW

105 total reps = "Diane" + 15DLs at 205lbs

Completed "Diane" at 5:30; took 3:30 to add 50lbs and do 15 DLs. Ouch.

Scaled to:
21-15-9
Deadlifts 155lbs
band assist handstand push-ups 
then:
21-15-9 
Deadlifts 205lbs
50’ bear crawl after each round

128 reps. Counting the bear crawls as one rep. I finished the round of 15 plus a bear crawl. 
Finished the round of 9 at 10:30

Scaled: 115 reps 

Modified to
2 x 3 DL @ 245
2 x 2 DL @ 255
2 x 2 DL @ 260
Diane scaled to
155#
hspu to abmat
14:38
Wow, I could tell I've been lacking on hspu practice
m/51/175

106 reps RX (16 of 21 reps at 315)

finished the 9 HSPU around 5-6 minutes

M/28/6’1”/200lbs

Scaled 7:03

Champions Club Scaling Notes

RANT
Nothing to rant about

WHAT ABOUT THE MOVEMENTS
Deadlift - squatting with heavy-ish weight, lots of emphasis on midline stability
Handstand push-up - changing orientation, pushing, core-to-extremity
Handstand walk - changing orientation with an emphasis on accuracy and balance

MAIN DECISION
Do I have the upside down capacity to make this a burner workout?

TECHNIQUE SCALE
Complete as many rounds as possible in 20 minutes of:
15 deadlifts
Ricky Reps either handstand walk or kipping hspu

CONSISTENCY SCALE
Same as technique scale, just maybe go heavy on the weight and lower the reps on deadlifts

INTENSITY SCALE
As is, sub dumbbell push press for hspu and dumbbell overhead walk for hs walk.

INJURY SCALE
Upper-body - AMRAP in 15 minutes of: 15 hip extensions, 15 one-arm push press
Lower-body - AMRAP in 15 minutes of: 10 toes-to-bar, 15 push press

MY STUFF
Did 21-15-9 slow deadlifts at 185 then unbroken 20-ft. handstand walk after each set. Took a little over 10 minutes.

GENERAL FEAR LEVEL: 7