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Strict Handstand Push-Ups

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Tuesday

“Action is the fundamental key to all success.” – Picasso There is no substitute for action. This is not breaking news. Everyone has big plans. Big aspirations. The blueprint to “get there”. As integral as it is to have a plan, this is the easy part. And it’s where most stop, because it’s about to get hard. A famous old American cartoon, “G.I. Joe”, finished every show with a saying: “Knowing is half the battle”. Despite the right intentions behind it, we recognize now it’s a false statement. Knowing is not half the battle. It’s not even a quarter. It’s the first 10%, if that. Action is 90%.

Warm-up

Line Drills:

High Knee Karaoke
Over the Hurdle
Knee to Chest
Cradle Stretch
Walking Samson
Lunge & Twist (Over Front Leg)
Toe Touches
High Knees
Butt Kickers
Straight Leg Hops
Side Shuffles
Side Shuffle with Jumping Jacks
Toes Out Walk
Toes In Walk
Heel Walk
Toe Walk
Outside Foot Walk
Inside Foot Walk
Fast Feet

DEMO VIDEO: https://www.youtube.com/watch?v=WVTJdjFjzaE&feature=youtu.be

Home WOD

Metcon (Time)

1 Round:
160 Double Unders
800 Meter Run
40 Burpees

2 Rounds:
80 Double Unders
400 Meter Run
20 Burpees

3 Rounds:
40 Double Unders
200 Meter Run
10 Burpees

MODIFICATIONS
DOUBLE UNDERS
Reduce Reps
Single Unders (320-160-80)
Time Cap Each Set:
160 Double Unders: 3:00
80 Double Unders: 1:30
40 Double Unders: :45
Over and Back Dumbbell Hops (1/2 Reps)
Line Hops (Equal Reps)
Double Taps (Equal Reps)

200 METER RUNS
15 x 10 Meter Shuttle Runs
15 Box Jumps
15 Mountain Climbers
15 Weighted Step-ups

400 METER RUNS
30 x 10 Meter Shuttle Runs
30 Box Jumps
30 Mountain Climbers
30 Weighted Step-ups

800 METER RUNS
60 x 10 Meter Shuttle Runs
50 Box Jumps
50 Mountain Climbers
50 Weighted Step-ups

DESCRIPTION
Going on the longer side in this all bodyweight workout
The reps get smaller, but the rounds increase as this workout progresses
We expect this piece to take around 25-30 minutes to complete
These are standard burpees requiring chest and thighs to the floor and full extension with a small clap and jump

Body Armor

8 Rounds:
20 Seconds Max Sit-ups
10 Seconds Hollow Hold
20 Seconds Max Glute Bridges
10 Seconds Glute Bridge Hold

STIMULUS
DESCRIPTION
Today’s Body Armor piece is focused on the muscles of the midline and posterior chain
After 20 seconds of active movement, we’ll complete a 10 second isometric hold
Since we are alternating muscle groups every 30 seconds, do you best to move/hold for the entire duration
Compare notes to 4/14/20

HOLLOW HOLD
The hollow hold can be modified by bending knees and/or keeping arms by sides

GLUTE BRIDGES
Glute bridges can be done with feet elevated, or flat on floor
Elevating the feet will create more of a challenge

MOVEMENT VIDEO
Movement Overviews: https://www.youtube.com/watch?v=iitBJlg__M8&feature=youtu.be

Strength

If you have the equipment

Strict Handstand Push-Ups

HSPU with no added assistance from a kip.

On the 1:30 x 7:
1 Set of Strict Handstand Push-ups

STIMULUS
DESCRIPTION
Building on last week, with iteration #2 of 3 of this progression
The goal is to slightly increase your score over previous attempts
Within each 90 second window, you'll complete a single set of strict handstand push-ups
While the number may not end up perfect, the goal here is to maintain a consistent number across the 7 sets
Pick a number from the beginning that you think you can hold throughout
Enter your lowest round number as your score
For Example: If your rounds went 10-10-10-10-10-9-9, your score for the day is 9

SUBS
STRICT HANDSTAND PUSH-UPS
Box Handstand Push-ups
Double Dumbbell Strict Press
Push-ups

Metcon

Want to see some of these movements in action? Check out our .

Whiteboard:

Tuesday, May 19, 2020

Male Clients

John
Hays

12:15 PM CrossFit

32:35

Singles

Female Clients