Friday, April 5, 2019
A. Deadlift 1 rep max B. Tabata Handstand Push-up:10 sec of work, 20 sec of rest, 8 rounds
Friday, April 5, 2019 Read More »
A. Deadlift 1 rep max B. Tabata Handstand Push-up:10 sec of work, 20 sec of rest, 8 rounds
Friday, April 5, 2019 Read More »
Complete as many rounds as possible in 10 mins of: 3 Handstand Push-ups 6 Strict Pull-ups 9 Burpees
Monday, March 25, 2019 Read More »
A. 3 rounds not for time: 3-5x kick up to handstand on wall 5x 5 sec. count, eccentric lowering pushup + down dog 20 (10 per leg) single leg hip bridge B. AMRAP 10 min: Ascending ladder: 2 DB box step overs, 2 handstand pushup 4 DB box step overs, 4 handstand pushups 6 DB
Wednesday, March 6, 2019 Read More »
CrossFit AMRAP 10 minutes: 7 handstand pushups 1 rope climb, 15 feet QuickFit E3min x 5 rounds (15 min) Run X Meters X DB Snatch X air squat
CrossFit: A. Handstand/handstand pushup skill work B. Tabata handstand pushups 20x10x8 QuickFit: Every minute, on the minute, for 15 min: Min 1: 9 strict L-Seated DB presses on floor Min 2: 10-15 burpees Min 3: V-ups/situps/plank on knees or toes
CF: AMRAP 10 min: 10 handstand push-ups 15 steps DB front rack walking lunges (50/35#) Level 3: HSPU -kipping or strict with no assistance or raised abmats against wall. Level 2: HSPU- kipping or strict with 1-2 abmats raised for assistance against wall. Level 1: HSPU- use box/bench or floor for pushup to head +
FGB style x 3 rounds (15 min total) 1. Handstand pushup 2. Assault bike cals 3. Russian KB swing 4. 25′ shuttle runs 5. rest
Gymnastics/Strength Development: https://www.crossfitinvictus.com/blog/why-negatives/ Handstand pushup skill work ~10 min. A. https://gymnasticswod.com/content/kipping-handstand-push-progression-pt1 B. https://gymnasticswod.com/content/kipping-handstand-push-progression-pt2 C. Every 90 seconds, for 18 minutes (3 sets of each): Station 1 – Handstand Push-Ups x 5-10 reps Station 2 – Bottom’s Up Kettlebell/DB Carry x 25 Ft. each arm (good positioning- go heavy if possible) Station 3 – Bent-Over Barbell Row x 8-10 reps Station 4