July 15th, 2011

This WOD for most for most everyone on the planet will be  a lesson in scaling. The movements in here are extremely advanced. This is one of the beauties of CrossFit. Infinite scalability. Prepare to be creative. Brainstorm scaling options before coming to class. In collaboration with your coach choose the best option for you. The goal anytime you scale is to preserve the intended stimulus of the original WOD, but make it an approtiate challenge at the same time. Have fun with this one.

Five rounds for time of:
15 foot L-rope climb, 1 ascent
5 Parallette handstand push-ups
45 pound barbell One-legged overhead squat, 10 reps

For the rope climb, begin seated on the ground. For the handstand push-ups, the ears should dip below hand level. For the one-legged squats, alternate legs.

Post time to comments.

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6 Responses

  1. Nice (short) WOD today, scaling for a newbe is tough I found it a bit easy (saying that is a first), I wasn’t lying on the floor gasping at the end. 1st time (knotted) rope climb, need to learn the leg lock technique, FINALLY got reliable handstands (yea) though switched to 24″ box (and 10 PUs), and found out One legged squats were easy so next time I’ll need more reps or figure out the balance so I can add weight. Time 11:30

    Light attendance good opportunity to work on new things, I appreciate the encouragement of Marie and Ellen today. I need to work on getting out of my haze during the WOD and encourage the others!

  2. weighted pistols…. ouch. Scale Scale Scale!

  3. 12:51 scaled as follows:

    5 rounds of:
    1 rope climb with just hands and no feet
    5 HSPU’s (first 7 to the floor, the rest to an abmat)
    10 Pistols with my hands on the pullup bar posts

    The rope climbs were by far the hardest part!

  4. 11:37 scaled

    rope climbs Rx’d
    regular HSPU’s
    Pistols to the “Rainbow” Box on a 45lb plate

  5. 11:?? or 12:?? can’t remember! Scaled everywhere!

    hand only rope climbs about 2/3s of the way up, a few rounds
    regular HSPUs
    Pistol with William bar onto 16″ box

    Congrats to Betty on the rope climb!!

    Zoey & Chloe WOD:
    5 mins rx’d
    10 box jumps 16″
    5 skin the cats
    10 burpees

    3 rounds

  6. River WOD
    3mile run – 25:58
    40 min Paddle Boarding

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