CFWUx2
21:39
Elevated on 2x4s for first set of HSPU.

49:50. 20 strict handstand push-ups each round 

17:18
50 SDHP
20 kipping HSPU
50 SDHP
20 pike push-ups 
50 SDHP
20 push-ups 

M/34/5’7”/175
no rower 
did 28 cal on echo bike 
and 95 strict press, 115 push press, 135 push jerk

used CFNE conversion chart for the bike sub

19:36

24:21 as rx’d  (used an abmat under 8 1/8” parallelettes) rows were 1:53.1/1:54/1:51.5
Parallette hspu were kipped and broken into singles. Strict HSPU in sets of 2, and kipping HSPU in mostly sets of 3...found a closer handwidth both easier and painless.

41/69”/180

@home, subbed 20 bent-over rows, 24# dbs + 20 squats for rows, and did HSPUs, pull-ups, and dips all on chairs

14:09

M/25/5'8"/160lb
CrossFit AFK

25:27 - Sc (7 inch deep parallette HSPU's)

amazing,

thank you for sharing this

كورة أون لاين

400 m run
strict deficit hspu
shspu
hspu
15:21

M/34/6'/175#

17:29 Rx
(Parallette HSPU with one AbMat, strict HSPU and kipping HSPU with one AbMat and hands on 10-lb. plate. Rows 1:49/1:50/1:53.)

Did it! first time!

12:45 def w 45lb plates

12:45 
def , 45lb

M/34/220/6’

19:42, 45# bumper deficit 

☆CFHIM 46/95kg
18:28

Goal:
15:33

Actual:
15:32
Row
1:46
1:46
1:44
Round
5:41
5:47
4:03
Average round:
5:10

Subbed:
Used 35 / 45 / 45 solid bumpers with abmat in the middle for parallettes
Used solid rogue half metal inserts with abmat in the middle for strict and kipping
15 of each handstand push-up
Stay

GENERAL WARM-UP
Joint rotations
2:00 row
5 World’s greatest stretch
5 Back bridge
Arm push backs
10 Arm swings
10 Leg swings
1:00 Single-unders

SKILL PRACTICE
Handstand walking:
:30 nose hold
5 openers
5 ea shoulder taps
Wall walk aways

M/41/5'9”/185

17:25 Modified.
Performed Parallette Negatives instead for the first round.

16:11
SDHP 

Sc strict HSPU but head to 4" mat round 1&3, 2" mat round 2

22:17 (5:23/9:12/7:42)

No rower or parallettes; subbed 50 x SDHP with 50# KB for each row, 3.5” deficit HSPU for parallette HSPU.

24:31

M-6’1-260-38
my crappy rower only does time, calories, and strokes. So I did

row 2mins
20 pushups
row 2mins
20 Narrow push-ups 
row 2mins
20 pike pushups

10:03

21:18

Sub’d row for 1/4 mile - 45 lb child carry

14:53 Rx

27/5'10"/215

1:18:35
Negative parallete HSPU and negative HSPU on second round

50 SDHP @ 23 kg db
5 wall walks

14:15 - 1 min rest between series

18:15 mostly Rx
Stacked a few plates for head on the parrallettes. Still had a deficit. No way I could do full deficit. Those and strict got tough

Scaled 
500m row
20 pike push ups feet on bench
500m row
20 pike push ups with feet on step
500m row
20 pike push ups feet on floor
15:02

24:21

Scalled HSPU with blocks under my head to limit range of motion. Adjusted height of blocks each round.  Can't do more than 5 without breaking. 60 reps and x3 500m run. 

Played around with Rds of 10 pike push-ups with feet on bed and 5 burpees. Started with EMOM then added 10 seated resistance band rows and switched to a round every other minute on the minute until I couldn’t go unbroken on the pikes. I think somewhere around 12 rounds total completed.

Finding ways to at least try to meet the stimulus of these WODs while confined to this room has been challenging.

M39/6’0”/190

3 rounds for time of:

500m row
20 HSPU (abmat + 25# plates)

22:12 (10/5/5, 8/4/4/4, 5/3/3/3/3/3)

working on those HSPUs

Got home from the hospital with our second baby yesterday, so this was a good one to shake off the rust while the girls slept. 
Changed to 20 strict HSPU and 800m bike.

9:17

3 Rds 
400 m run
20 HSPU 
10:17

Rx 14:41 

36/195/5’9/M

Subbed/scaled 
3 rounds for time:
run 400 meters
20 strict band assist handstand push-ups 
10:49

M/53/5’9”/168

20:25.39
50 Sumo Deadlift High Pulls (45 lb empty barbell)
20 Elevated Inverted Press - On Toes
50 Sumo Deadlift High Pulls (45 lb empty barbell)
20 Elevated Inverted Press - On Toes
50 Sumo Deadlift High Pulls (45 lb empty barbell)
20 Elevated Inverted Press - On Toes

NOTES:

OOOF this was super-hard.  FIrst time doing this. I think I did pretty ok though!

Modified to: 

FOR TIME:

50 DB SDLHP | 7,5 kg DBs
20 pike push-ups, feet on floor
50 DB SDLHP | 7,5 kg DBs
20 pike push-ups, feet on floor
50 DB SDLHP | 7,5 kg DBs
20 pike push-ups, feet on floor

SCORE: 18':43''

Rx   11:41

14” Deficit, Rogue Parallettes

Subbed/scaled to
400 runs
20 shoulder press, 35# DBs
20 push press
20 push jerks
12:46

140529:  16+ minutes, doing rows and 10 strict HSPUs

20:58
scaled:
Kipping from ground HSPU
strict w/ Abmat HSPU
kipping w/ Abmat HSPU

14:52 as:

500 m row
20 seated DB press w/ 50# DBs
500 m row
20 seated DB press w/ 35# DBs
500 m row
20 seated DB press w/ 20# DBs

Scaled parallette HSPU with strict 3.5" deficit HSPU, the rest as Rx'd
15:22
m/52/5'11"/200#	

9:27

500m Row
20 KB Shoulder Press(35’s)
500m Row
20 KB Push Press
500m Row
20 KB Push Jerk

Handstand work in warmup and cool down

scaled to 3 rounds of:
50 2x20#DBs SDHP
20 bench piked HSPU

5:43

Did Strict HSPU to abmat against wall for all 3 sets (60 reps)

10:28

Lots of Handstand practice beforehand. Also did some practice deficit HSPU using 55lb dumbbells to hold. I'll need to do these more often. Those few extra inches are really tough.

M/55/185/6’0”

For time:

1000 m Echo bike (1:29/495W)
20 strict parallette (3” deficit) HSPU
1000 m Echo bike (1:37/484W)
20 strict HSPU (Open standard)
1000 m Echo bike (1:40/481W)
20 kipping HSPU (Open standard)

9:33

Wrist kept popping during a search for a HSPU sub. Scaled to 3 r/t of 500m row & 20 dolphin push-ups 
12:05

Scaled to:
HSPU to abmat on top of about 6” of plates
Pike push-up from ~20” box
push ups

9:43

15:21 rx

15:00. 

Scaled/subbed
3 rounds of
25 Russian swings to goblet squats with a 20kg kettlebell
20 wall-facing strict handstand push-ups
17:25
44/1.78m/75kg

Scales / subs:
20 cal elliptical = 500m row
HSPU subs:
20 strict
20 wall-facing strict
20 pike to -2" deficit
13:19

"Strict" means descent/ascent with no kip or wiggle; I can't quite tap the ground. I can't do kipping HSPUs, either, but I made sure to tap each deficit pike.

3 rounds:

500m row
20 strict HSPU

18:51 

M/39/5’10”/195

13:59 - scaled to deficit HSPU and RX the rest.  Went 1:40-1:43-1:43 on the row.

3 rounds
500m on water rower
20 sit down shoulder press with 30lb dumbbells (broke into set of 10)
10:23

Scaled to
500m row
10 strict hspu with 2" deficit
500m row 
10 strict hspu with 1/4" deficit
500m row
10 strict hspu 
18:36
m/50/175
compare to
scaled to
3 rounds
50 40# kbs
10 strict hspu to abmat
18:37

RX：15'33''.
https://youtu.be/zwvWIXICups

Rx : 15'09 (paralette 35,5cm (en bois)/ no abmat/ tapis violet sous Paralette )

https://youtu.be/jQIfILqgbQ0

Champions Club Scaling Notes

RANT
Nothing to rant about

WHAT ABOUT THE MOVEMENTS
Row - monostructural movement that is at a distance flexible enough to be a sprint, recovery pace, or somewhere in between
Handstand push-ups - pushing with an exaggeration of changing orientation, overhead, more ROM than usual, more strength than skill, then finally adding back skill when the arms are completely fried out

WHAT ABOUT THE FORMAT
I would say Just a Workout but HSPU will limit a bit. I think the format is something that anyone can shade towards any purpose they want.

TECHNIQUE SCALE
As is, disregard the timer.

CONSISTENCY SCALE
As is, do the rows at the same time for all 3 and hspu in as few sets as possible.
or
1 round of:
Row 1,500m
60 HSPU (start strict then move to kipping when your arms give out).

INTENSITY SCALE
Do the rows as fast as you can (post all 3 individual times to comments). Use the HSPU as a rest for your row.

MY STUFF
Didn't have parallettes so I did 11 kettlebell hspu the first round without falling and dying so I figured I'd cut that while I was ahead, then did 11 ring hspu descents (still don't know how one is supposed to actually push up from those) for the second, then kipping hspu for the third. 460m Run was a rest-ish station. As embarrassing as it is, coordination was the limiting factor on my last HSPUs. Going from two rounds at a deficit to the third round on the flat ground threw off my kip. Humbling for sure.

GENERAL FEAR LEVEL: 6