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Components
Handstand Push-ups
Metcon
Settings
Location
(All)
Instinct Fitness - CrossFit Thorndon
Program
CrossFit
Teens CrossFit
Date
WOD
Workout of the Day 21 Jun - Instinct Fitness - CrossFit Thorndon
Class
(All)
6:00 AM CrossFit
7:00 AM CrossFit
8:00 AM Open Gym
12:00 PM CrossFit
1:00 PM CrossFit
4:00 PM Open Gym
5:00 PM CrossFit
6:00 PM CrossFit
Age Group
All Ages
0 - 17
18 - 24
25 - 34
35 - 44
45 - 54
55 - 64
65+
Count (M/F):
4 (1/3)
WOD
Workout of the Day 21 Jun
Warm-up
400m Run
:30 Hollow hold
10 Inchworms
1min Wall facing Handstand hold
:30 Hollow hold
10 Pike Push Ups
1min Wall facing Handstand hold
1min Passive Hang
1min Wrist Flow
Gymnastics
Handstand Push-ups (Build to 5RM Deficit HSPU)
*Note height in comments.
If you are unable to to handstand push ups you will spend today's session getting familiar with the following:
- Headstand
- Kick to Handstand on wall
- The HSPU kip
- Building shoulder strength for HSPU
Metcon
Metcon (AMRAP - Rounds and Reps)
12 min Amrap
2-4-6-8...
HSPU
Strict Pull Up
Rx: As above
Sc: Push Up, Ring Row
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Thursday, 21, June 2018
Leaderboard
Men's Handstand Push-ups
Kevin Tuano
16/07/2019
1 x 13
Lozz Holding
30/01/2020
10 x 10
Tony Wolken
15/03/2017
5 x 8
Women's Handstand Push-ups
Nina Tuano
16/07/2019
1 x 14
Rosie Crofskey
16/07/2019
1 x 9
Liv Lambourn
30/01/2020
1 x 8
Male Athletes
1
Kevin
Tuano
5:00 PM CrossFit
1 x 5
35cm deficit
Female Athletes
1
Shelley
Dodd
6:00 AM CrossFit
1 x 5
126mm ( 2 x 15kg plates per side)
2
Pia
Canlas
5:00 PM CrossFit
1 x 3
1 abmat. yay first hspu 😁😁
3
Ashlin
Tucker
7:00 AM CrossFit
1 x 1
lower to single mat
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