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Components

Handstand Push-ups

Mary

Settings

Workout

HSPU Progressions + Mary

Warm-up

5 Double Push-up Inchworms
10 Scap Pull-ups (0:02 Hold @ Top)
10 Banded Low Ext. Rotations / side
5 Kips
10 GHD Hip Extensions
0:30 Hollow Hold
0:30 Handstand Progressions
5 Pull-ups
TOGETHER:
1:00 Calf Stretch / side
1:00 Hamstring Stretch / side
3 minutes of Ankle Mobility

Skill Development

Handstand Push-ups

Handstand Push-ups

12 minutes

Metcon

Mary (AMRAP - Rounds and Reps)

20-Minute AMRAP of:
5 Handstand Push-ups
10 Pistols (5-L / 5-R)
15 Pull-ups

Pistols must be alternating
Sub for 5 HSPU: 5 DB Z-Presses (moderate-heavy)
Sub for 10 Pistols: 15 Goblet Squats (heavy)

Mobility

3 minutes Foam Roll entire back
2 minutes Quad Stretch / side
2 minutes Foam Roll Quads
1 minute Foam Roll Lats / side

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

Whiteboard:

Tuesday, September 03, 2019

Male Clients

1

Connor
Miller 🍟 🍔

6pm CrossFit

1 x 5

why is this even here?

1

Michael
Liu

6pm CrossFit

1 x 5

1

Ryan
Goderre

5pm CrossFit

1 x 5

2

Bill
Curci

4pm CrossFit

1 x 1

2

Lenny
T

7pm CrossFit

1 x 1

2

Ryan
Figuerado

5pm CrossFit

1 x 1

3

Mel
Nutter

7pm CrossFit

1 x 5

3

Trevor
Moncrief

6am CrossFit

5 x 5

4

Ron
Kao

12pm CrossFit

1 x 3

kipping

4

Zachary
Schuessler

12pm CrossFit

1 x 3

kipping

5

Julian
Haddad

5pm CrossFit

1 x 2

wall alks

6

Andrés
Herrera

4pm CrossFit

1 x 1

6

Eric
Otero

5pm CrossFit

1 x 1

3 ab mat

6

Ryan
Holcombe

5pm CrossFit

1 x 1

7

Ryan
Johnson

7pm CrossFit

1 x 0

2 ab mats

Female Clients

1

Maria
Mercado

6pm CrossFit

1 x 6

???All of them, no mats

2

Ruth
Rittermann

6am CrossFit

1 x 5

two ab mats. Just practiced soft lowering for neck/shoulder (old)...

3

Jaclyn
Morbitzer

7pm CrossFit

1 x 4

3 ab mats

4

Gretchen
Otero

5pm CrossFit

1 x 3

2 ab mats

5

Allison
Hart

4pm CrossFit

1 x 1

3 ab mats

5

Theresa
Brinsa

8am CrossFit

1 x 1

strict

6

Donica
Ryder ⛵️

6am CrossFit

1 x 0

busted shoulder. i swear!