CFWUx2 3 hspu (sub for dips)
19:12

9:59 *Strict piked handstand pushups with hands on DB’s and feet on 30” box. 

8:35 Rx

39 y/o M

12:53

15:00 Compare to 14:23
no energy for HSPU today

14:50
Rx Strict HSPU

November 16th, 2021; morning*

wu: ski, sg db
skill: shoulder accessory

wod:		2 rnds
			50 cal row
			25 str. hspu knees on box
				11:36

post: shoulder accessory, bike
* I had to take an extra rest day after the strict ring dips in the last wod. The hspu felt very challenging still.

completed 10/17 a.m. after that days WOD.

Subbed 45lb SDHP x50 for row. Started with x15 HSPU to yoga block, had to do pike push-up's from box for round 2. 

11:38

Two bad workouts in one day yesterday. Whoops.

RX: 10:54

12:09 rx’d. Compare to was 14:50- HSPU still a weakness but getting better. Started with a sub maximal set of 10, then finished the first 25 in 3 more sets. Second round didn’t go as planned, with 3-4-3-3-3-2-2-2-2-1. Round 1 in about 5m, R2 took about 2 minutes longer...

184/42/176cm

Rx
7:26

subbed 2 rounds of:

25 pull-ups
25 push-ups with hands on dip machine

9:09

Subbed 500m run, hspu to abmat: 10:57

11:39 Sc

2 rounds of:
50 Cal Row
25 Push-ups

9:19 Rx

M/28/6’1”/200lbs

I can't believe how weak is my upper body in comparison with my legs, well I have to work harder on that


Male 23y 175cm 83kg.
No cal on my cheap rower so 2:30

27:00min at least I finished hahah

After wod
4rounds 
10 alternated db shoulder press 50lb
20 push ups

M/35/6'/175#

9:58 Rx
(Each row at about 17 calories/minute)

Deo gratias

subbed 25 pike pushups for handstand pushups. 15:34.08

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

9:27 - Rx

(Rowed above 1100cal/hr, felt good. Handstand pushups in 4 varied sets to complete all 25.)

10:14 Rx

compare to was 12:46

Sc to strict HSPU to 4" mat...12:18

Completed on 9-26

2rds: 7:20

50 cal Row (2:18.5/2:20.1)
15 HSPU (to abmat)

7:18. Strict HSPU. All UB

16:00. Both rows sub 3, shoulders killed me today. 

Modified, due to lack of equipment / skill
--
2 rounds for time of:
50 DB SDLHP w/ 2 x 9kg improvised DB 
25 piked pushups from floor + 25 hand release push-ups
SCORE:16' 58''
--
Warm-up was a 6 km run.
Even in this modified form, nice one!

2 rnds
50 cal row
25 strict hspu to abmat
14:54
m/51/170
compare to with same scale
13:26

2 Rounds
50 cal. Row
25 Push-ups 
9:45

Rx : 9’27 focus : strict
https://youtu.be/Nph9xuDw9F4

10:23
Subbed 50 SDHP (45#), HSPU to mat

Love 💘 it.. back to basics
Ty for sharing.. could we have a written version??Transcription

14:34
subned pike push-ups from 30” box for HSPU’s

Rx’d: 12:55

180928: 16:43

strict HSPU against wall to abmat

9:01

2 rounds of
50x 65-lbs sumo deadlift high pulls
25 hand-stand push ups, wall-facing, to abmat
13:51

This one was really humbling. Wow.

Sub/scale:
2 rounds
600m run
15 strict HSPU to ab mat

14:09
First time doing HSPU in a workout. 

Scaled/subbed to
2 RFT of
50 cal row (800 and 830m)
25 push press, 75#
12:30
Lack of upper body strength continues to frustrate me. 

58/5’8”/154

12:14 Rx 

9:17 Rx’d

7:41 Rx'd
m/53/5'11"/198#	

Scaled to 2 rounds of:
25 2x30#DBs SDHP
25 burpees
30 2x45#DBs push press (53%bw)

7:43

2 rounds for time of:
50-cal. row
15 handstand push-ups with plate and abmat 14:51

10:00 Used ab mat no kipping. Glade I got that over with. Wasn’t in it today. Been crazy week 

10:29

intermediate

I forgot why I don’t kip much anymore. My neck is sore 😒

Subbed 800m run for rows
9:52

RX：8'11''.
https://youtu.be/zeigmqabgjs

Champions Club Scaling Notes

RANT
Nothing to rant about

MAIN DECISION
Keep the number of hspu and allow for a slower time, or scale (number or ROM) to preserve fast stimulus

WORKOUT THEMES
Using cardio/resp. endurance and stamina to challenge our pushing skill. Changing orientation, overhead pushing, skill (core-to-extremity) are also themes.

TECHNIQUE SCALE
Sub 4:00 handstand practice (kick-ups, descent with knees, anything upside down) for hspu

CONSISTENCY SCALE
Mush them together into one round of 100-cal row/50 hspu

INTENSITY SCALE
Sprint the row, sub dumbbell press for hspu

INJURY SCALE
Upper-body - Sub 800m(?) run and one-arm dumbbell press
Lower-body - AMRAP in 15 minutes of: 20 sit-ups, 5 handstand push-ups

MY STUFF
13:03, subbed 800m run

GENERAL FEAR LEVEL: 6

Globo scale: if you do not have a wall for HSPU today do dumbbell push presses at around 60-65% bodyweight total, or up reps if 50lb dbs is below this and the max available.  Row subs include 150 double unders (if proficient), run 300m, 40 calorie assault/echo bike, or 25 burpees and 25 SDHP with either an empty barbell, 2x15/20lb dbs, or a 35/50lb kettlebell. Break these into 5 sets of 5 and 5 per round. 

Bodyweight/ equipmentless sub: 2 rounds 300m run 25 HSPU or 50 Hand Release Pushups if a sutible place is not available.  If you can pike on a table or bench use the scale and up the reps of the piked HSPU if proficient in regular HSPU and subbing with this.