For time:
21 Pull-ups
21 Handstand Push-ups
18 Pull-ups
18 Handstand Push-ups
15 Pull-ups
15 Handstand Push-ups
12 Pull-ups
12 Handstand Push-ups
9 Pull-ups
9 Handstand Push-ups
6 Pull-ups
6 Handstand Push-ups
3 Pull-ups
3 Handstand Push-ups
Handstand push-ups are “nose to floor” and pull-ups are “strict” or non-kipping.
Graham Holmberg 19:37, Elyse Umeda 29:27. Post time to comments.
Compare to 091216.
Please hold questions and comments until Garddawg or BlueBugofJustice post the scaling, which usually includes links to exercise videos, common substitutions and other helpful information.
The mainpage of CrossFit directs new people here for help getting started CF can be confusing enough for a newbie, we want to make it as easy as possible for them. We ask you to be courteous and thoughtful of the newbies. If they show up here for the first time and have to wade through 5-10 posts before we have a chance to scale for them, it can make it more difficult.
Answers to frequently asked questions can be found in the Beginners forum.
Is there a text description of “Handstand Push-ups progressions” I’m deployed and can’t view any of the demo videos. :-(
You start with bent legs on a bench with your upper body as vertical as possible and do a push up.
Piked (straight legs) on the bench with upper body vertical.
Raise pike to something higher. (the smith machine works nicely for this)
Barrier hspu. With feet behind your head laying on something. ( a ledge or stacked tires of appropriate height works nicely for this)
Hspu
HSPU on paralletes
Ring hspu
Free standing hspu
wow, i am so glad this was a no legs day! last night my legs felt like they were gonna be a problem today, but actually they were just slightly sore when i woke up. perhaps this means my recover is improving somewhat, which would be nice if true! still glad they get an extra rest day today, they needed it after the last 2 days!
todays wod was hard work, my shoulders and upper arms are totally wasted right now!
pullups were assisted, but still very very hard by the last round, even negatives were a challenge. the HSPU progressins were done with my feet on a bar about 4.5 feet high. taxing wod, but felt good! - now there’s something i dont usually say after wiping myself out with exercise!
From 102408
jumps, squats, sit-up, push-ups, pull ups
Pack
Tie a five-pound plate to hang an honest 12” above your tiptoe reach and complete 5 rounds for time of:
50 Jump and touch
40 Squats
30 Sit-ups
20 Push-ups
10 Pull-ups (assisted)
Time: 41:09
Just realized I did more than what was Rx’d for pack scaling. I only modified the jump height (12”).
Tie a five-pound plate to hang an honest 12” above your tiptoe reach and complete 5 rounds for time of:
30 Jump and touch (touch a bar that is 12” high)
25 Squats
20 Sit-ups (unanchored)
15 Push-ups
10 Pull-ups (at each rep: jump to catch the bar but pull all the way up until eyes pass the bar)
22:57
It was really interesting doing the jump and touch I thought. It seems you can only do one by one but actually if you push through you can do 5 or 10 in a row.
.... Excited just ordered a power rack and an olympic barbell set for the garage:)
