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Handstand Push-ups

Metcon

Tricep Rollback Exten ...

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Workout

Sustain to Gain

– Strength: The purpose of today’s strength work is twofold: improve HSPU skill and capacity. You should work within your ability and not hit failure today. – Metcon: Much like last Friday’s metcon we are working the strength endurance of the upper-back, core, shoulders. You should be able to work without having to rest excessively today – shoot for 75% for and sustain that for the entire 12 minutes.

Warm-up

A:

Partner Abmat Pizza Game:
*This will be done in teams of 2. Every time one of your teammates drops their abmat you will complete a 50 ft. partner wheelbarrow.
*Note: The wheelbarrow will serve as a core/shoulder warm-up =)
*This warm-up will be done for 8 minutes then the remainder of the time you’ll review Handstand Push-ups.

Strength/Skill

B: Handstand Push-ups (Choose level you can complete, but will push you)

Handstand Push-ups

– Rx+: (Accumulate 20-30 Strict Reps)
– Rx: (Accumulate 5 Strict + 20 Kipping)
– L3: (Accumulate 20-30 Kipping)
– L2: (Accumulate 20 to 1-2 Abmats)
– L1: (Accumulate 30-50 Box Push-ups)
*In between sets complete 20 Banded Facepull-aparts

Metcon

C: Metcon (AMRAP - Rounds and Reps)

AMRAP 12:
40 Double Unders
30 Walking Lunges (BW)
20 Barbell Rows (95, 65)
10 T2B

Rx+:(End each round with 5/3 Bar Muscle-ups)
L3: (75, 55)
L2: (65, 45) (Knee Lifts)
L1: (20 Walking Lunges per round) (55, 35) (Abmat Sit-ups)

Extra Credit

D: Tricep Rollback Extensions (4 x 12. Rest 60s.)

https://www.youtube.com/watch?v=heL5eKVPABM

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

Whiteboard:

Friday, June 21, 2019

Male Clients

1

Scott
Stalls

8:45 CrossFit Group Class...

1 x 20

strict

2

Daniel
Scullion

6:00 CrossFit Group Clase...

3 x 10

strict + Kip

3

Tevis
Blom

1:00PM CrossFit Group Cla...

4 x 5

30 total strict

4

Kevin
English

8:45 CrossFit Group Class...

1 x 35

L1

5

Greg
Barber

6:00 CrossFit Group Clase...

3 x 7

kip

6

Dan
Glauber

6:00 CrossFit Group Clase...

5 x 6

Box

7

Daniel
McClanahan

1:00PM CrossFit Group Cla...

5 x 5

Box push up

8

Paul
Ragan

5:00PM CrossFit Group Cla...

1 x 4

accumulated 20 (2 ab mats and a couple kipping)

9

Dominic
Talanca

1:00PM CrossFit Group Cla...

4 x 3

10

Nathan
Graff

6:00 CrossFit Group Clase...

1 x 0

Zpress

10

Phillip
Jacobs

5:00PM CrossFit Group Cla...

1 x 0

4x3 strict to 1 abmat, 1x4 kipping to abmat

10

Scott
Shapiro

5:00PM CrossFit Group Cla...

1 x 0

1/2 way down

Female Clients

1

Amanda
Wickman

5:00PM CrossFit Group Cla...

1 x 34

34 total: 5/5/5/8/11 To 30# ball

2

Christine
Cadwallader

8:45 CrossFit Group Class...

3 x 20

15# Z Press

2

Isabella
Schwenker

8:45 CrossFit Group Class...

1 x 20

15 lbs dumbbells

3

Stacy
Kapello-Fox

8:45 CrossFit Group Class...

1 x 15

All kipping 1 mat

4

Rachel
Rakes

8:45 CrossFit Group Class...

1 x 11

Finally kipping HS pushups!

5

Ali
Papi

5:00PM CrossFit Group Cla...

5 x 5

Some strict with a 10lb/ strict with a 25.. Kipping some RX kippi...

5

Beth
Grace

CrossFit: 7:00 AM

4 x 5

24in

5

Christine
Abbata

5:00PM CrossFit Group Cla...

5 x 5

Strict to 25lb plate + ab mat

5

Private

6:00 CrossFit Group Clase...

4 x 5

5

Grace
Jacobs

8:45 CrossFit Group Class...

4 x 5

5

Jamie
Troche

CrossFit: 7:00 AM

4 x 5

Box 20”

5

Katie
Ragan

5:00PM CrossFit Group Cla...

6 x 5

Knees on box.

5

Monica
Jacobs

8:45 CrossFit Group Class...

4 x 5

Pike on box

5

Rachel
Hatfield

1:00PM CrossFit Group Cla...

6 x 5

Box push-ups

5

Venus
Marie Schrader

8:45 CrossFit Group Class...

4 x 5

12 pd z press

6

Shelby
Morge

5:00PM CrossFit Group Cla...

1 x 1

Eccentrics + 4 pushups with 1 about mat

7

Anna
Zarn

5:00PM CrossFit Group Cla...

1 x 0

Eccentric on dumbbells for wrist

7

Jennifer
Sullivan

8:45 CrossFit Group Class...

1 x 0