Complete as many rounds in 20 minutes as you can of:
Handstand push-ups 5 reps
Bench press 135 pounds, 10 reps
Push press 95 pounds, 15 reps
Dips 20 reps
Post number of rounds completed to comments.
Compare to 040523.
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.
For those of you who think big triceps look good on a person.
The Porch:
Complete as many rounds in 20 minutes as you can of:
Handstand push-ups 3 reps
Bench press 135 pounds, 6 reps
Push press 95 pounds, 9 reps
Dips 12 reps
Pack:
Complete as many rounds in 20 minutes as you can of:
Handstand push-ups 5 reps
Bench press 95 pounds, 10 reps
Push press 65 pounds, 15 reps
Dips 20 reps
women - 65/45
Puppies:
Complete as many rounds in 12 minutes as you can of:
Handstand push-up Progression 3 reps
Bench press 45-55 pounds, 6 reps
Push press 15-25 pounds, 9 reps
Bench Dips 12 reps
Buttercups:
Complete as many rounds in 12 minutes as you can of:
Handstand push-up Progression 3 reps
Bench press 15-25 pounds, 6 reps
Push press pvc-15 pounds, 9 reps
Bench Dips 12 reps
Are the weights for the bench and push-press in addition to the weight of the bar? Because the bars at my gym are 45lbs themselves.
The weights always include the bar so ya just need to add enough to the bar to make it to the specified weight.
Well, if they say, “Push press 15-25lbs”, and the bar itself weighs 45lbs, how am I supposed to make that work…?
Ah well ya can maybe use dumbbells, try 2 x 10bs dumbbells or just use a 15-25lb plate on its own. Does ya gym have any exercise bars? They weigh about 20lbs I think so they would work. Alternatively ya could try the 45lb bar. Sometimes the scalings are based around the most difficult exercise. In this case the handstand pushups in my opinion. My friend does the puppy workouts and for him the weighted exercises are usually scaled too light but he struggles with the bodyweight movements. Anywho hope this helps dude.
Hello again… this is my first posting of my CF workouts. This is week 2 for me! I was traveling today and didnt have access to needed equipment at hotel gym, so substituted Tabata rounds:
Pullups- didnt have assist equipment so did front pulldowns instead: 11, 11, 11, 11, 10, 10, 9, 10
Pushups- did bar pushups: 12, 11, 10, 9, 9, 9, 9
Situps: 13, 13, 13, 13, 13, 12, 12, 12
Squats: 15, 16, 15, 16, 15, 14, 14, 13
Total: 377
I think I was a little too liberal with the 10 second rest, was probably 12-13-15 so will have to work on that next time
Hello- for the push press reps, do you repeat the clean each rep, or just at the beginning and rep on the overhead portion? Thank you!
Push press is just the “from shoulders to overhead” portion.
If you have a rack, you can use it to start from shoulder height, if you don’t have a rack, you have to clean it from the floor each set.
Not having a rack also “encourages” you to complete all of the reps in one set.
Wallball/Pull-ups 16:18
Puppies
25 wallball shots (used 10# ball to 8 ft)
25 Pullups (assisted): used green band broken sets 9,3,3 then went to squat bar with feet on floor for last 10
20 wall ball
20 pulllups: green band broken 4,3,2, then added red band 6,5
15 wall ball
15 pullups green band: 3,2,2,2,1,1 then squat rack for last 4
Pull-ups kill me.
My pullup bar is in the basement and I was running upstairs and outside to do wall ball. It was somewhat comical as I followed by a herd of three large dogs up and down the stairs each round. I kept waiting for my husband to wake up and ask what the hell was going on.
Use 10-14 pound medicine ball launched to a target 6-8 feet above the ground.
7:57
Squats and wallball weren’t too bad. Had to use a 10lb ball. Pull ups were hard. I did 22 the first round, 14 the second round, and 9 the third round. Sad. I also had to use the calves to assist at the bottom of each pull up.
