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Components
Handstand Push-ups
Metcon
Settings
Location
(All)
CrossFit ATR Kearny Mesa
CrossFit ATR Mission Valley
Program
Kids CrossFit (8:30am-9:15)
Open Gym
Powerlifting
Weightlifting Class
Yoga
Date
Workout
HSPU and Freestanding Skill development - CrossFit ATR Kearny Mesa
Class
(All)
8:30am CrossFit
Age Group
All Ages
0 - 17
18 - 24
25 - 34
35 - 44
45 - 54
55 - 64
65+
Count (M/F):
4 (1/3)
Workout
HSPU and Freestanding Skill development
Warm-up
"Shoulder Prep and Rehab"
4 Sets of 10 Reps (rest as needed between sets)
**between sets complete 15 Hollow Rocks
Video description and scales for warm up -->
https://www.youtube.com/watch?v=xKT4p2FiUYY
(9:30 Zoom Class for Barbell)
Here is the link to join into our Zoom Online classes:
https://zoom.us/j/5119722721
, Meeting ID: 511 972 2721
Skill Development
Handstand Push-ups (Freestanding)
Handstand Push-ups
Spend 15 minutes practicing the balance and skill work needed to get freestanding hspu. See the following video for Progressions to Freestanding HSPU-
https://www.youtube.com/watch?v=2GJwWzQ-jO0
Metcon
Metcon (AMRAP - Rounds and Reps)
16 Minutes:
Buy In: 50 Hollow Rocks
then with remaining time, AMRAP of:
7 HSPU
14 Two-Count Bicycle Sit-ups
21 Deadlifts or Russian KBS
Scale: 7 Handstand pushups to :30 Handstand hold
Scale : Deadlifts and RKB to 21 Hamstring Curls
Hamsting curl video-->
https://www.youtube.com/watch?v=oimeUrwxEo0
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Sunday, April 05, 2020
Male Clients
1
Patrick
Kelly
8:30am CrossFit
1 x 0
Handstand Hold
Female Clients
1
Private
8:30am CrossFit
3 x 7
2
Kaitlin
Woods
8:30am CrossFit
1 x 0
Worked on headstand hold
2
Melissa
Gomez
8:30am CrossFit
1 x 0
Handstand hold
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