HSPU

  • Tuesday May 5th

    Skill/Practice (15 Mins) 

    Handstand Holds/Wall Walks/HSPU 

     

    Metcon

    3 Min AMRAP (5 Times)

    10 KBS
    10 Burpees
    10 Pull-ups
     
    If you finish 10 pull-ups before three minutes is up, start the next round, trying to stay ahead of the clock.
    Otherwise, when a given three minute round is over, write down how many pull-ups you got and move out.
    Score is time to completion of five rounds of 10 KB Swing, 10 Burpees and 10 pull-ups OR total number of pull-ups completed
     
     

    Cashout

    3 RFQ

     

    5 Strict TTB

    10 V-Ups


    15 Plank Ups


    20 Hollow Rocks

     
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  • Tuesday April 7th

     

    Strength

    Front squat

    3 x 5

    Add 5lbs to last week’s weight.

    BB Floor Press

    3 x 5

    Add 5lbs to last week’s weight

    Deadlift

    1 x 5

    Add 10lbs to last week’s weight

     

    Metcon

    4 RFQ

    10 KB Swings
    10 HSPU (Sub pike presses for HSPU as necessary)
    10 TTB
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  • Wednesday April 1st

    Strength

    Front squat

    3 x 5

    BB Floor Press

    3 x 5

    Work up to a moderate set of five and then repeat two more times for a total of three work sets.
    From here on out, men increase front squats by 10lbs, and bench press by 5lbs; women increase front squat by 5lbs, and bench press by 2.5lbs.
     If you don’t have the flexibility to front squat, you may back squat, adding 5/2.5lbs to your day weight from Monday 

     

    Deadlift

    1 x 5

    Notice that only ONE work set is called for. 

     

    Cash Out (Optional)

     

    2 Rounds NOT for time

    1 min max HSPU or Pike Press from the box
    1 min max KB Swings
    1 mix max TTB
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  • Monday March 16th

    Strength

    10 Min EMOM 2 Cleans

     

    Metcon

     

    Diane

    21-15-9

     

    Deadlifts
    Headstand Push-ups 

     

    Deadlifts @ 60% of your 1RM. 
    Headstand push-ups to no more than two Abmat–otherwise use some version of the pike press

    Workout is Structured as follows:

    AMRAP :75 deadlifts. If you get to 21 before time is up, move on to…
    AMRAP :75s HSPU. If you get to 21 before time is up, move on to…
    AMRAP :60s deadlifts. If you get to 15 before time is up, move on to…
    AMRAP :60s HSPU. If you get to 15 before time is up, move on to…
    AMRAP :45s deadlifts. If you get to 9 before time is up, move on to…
    AMRAP :45s HSPU. If you get to 9 before time is up, you’re done.

    Newer People will do six rounds not for time of 5 deadlifts and 5 pike presses or dumbbell presses. Rest 30s between sets.

     

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  • Tuesday February 17th

    Metcon

     

    FOUR 5 Min AMRAPS

     

    Rest 3 Mins between each one

     
    5 TTB
    125m Row
     
    5 HSPU
    KB Swings
     
     
    14 Russian Twists with Med Ball
    7 DB Squats

     
    10 DB Step Ups
    10 Plank Ups
     
    HSPU Program via Breaking Muscle​
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  • Friday January 2nd

    Skill

    Handstand Push Ups

     

    Below is a description for executing a Strict Handstand Push-Up against a wall:

    1. Hand placement: place hands about 6-12 inches away from the wall and slightly wider than shoulder width apart. Make sure palms are facing forward, or slightly turned out 5-10 degrees.
    2. Kick up into a handstand, with your heels touching the wall. If you have trouble kicking up into the handstand, check out Carl Paoli’s instructions on how to do so: http://gymnasticswod.com/content/kick-handstand
    3. Once you have kicked up, establish a strong, rigid midline position. (see above photo)
    4. While maintaining this position, lower yourself until the top of your head touches the floor/mat. Try to keep your elbows at a 45 degree angle as you lower.
    5. Once your head touches the floor, press up with the same tightness you had lowering yourself, until your elbows reach full extension.

    Metcon

     

    7 RFT

     

    7 CTB Pull Ups
    7 Box jumps
    7 HSPU


    Scale #1 - Pull Ups, Pike Push Ups
    Scale #2 - 5 Pull-ups, 5 Box Jumps, 5 HRPU

     

     

    Core

    50 Sit-ups
    30 Jacknives
    50 Sit-ups

     

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  • Wednesday November 26th

    Metcon

     

    "Nutts"

     
    Lieutenant Andrew Richard Nuttall, 30, from the 1st Battalion Princess Patricia's Canadian Light Infantry (1 PPCLI), based in Edmonton, Alberta,
    serving as a member of the 1 PPCLI Battle Group was killed by an improvised explosive device that detonated during a joint foot patrol near the
    village of Nakhonay in Panjwaii District, about 25 km southwest of Kandahar City on December 23, 2009. He is survived by his parents, Richard and Ethel Jane Nuttall.

     

    RX

     

    10 Handstand push-ups
    250 pound Deadlift, 15 reps
    25 Box jumps, 30 inch box
    50 Pull-ups Band No Kip
    100 Wallball shots, 20/14 pounds, 10′
    200 Double-unders
    Run 400 meters with a 45lb plate/750m Row

     

    Scaled #1
     

    30 Push Ups
    Bodyweight Deadlift, 15 reps
    25 Box jumps,
    33 Pull Ups Band No Kip
    75 Wallball shots, 16/10 pounds, 10′
    400 Single-unders
    Run 400 meters with a 25lb plate/Row 600m

     

     

    Scaled #2

     
    2 Min Weighted Plank Hold
    3/4 BodyweightDeadlift, 15 reps
    25 Box jumps,
    50 Ring Rows
    50 Wallball shots, 16/10 pounds, 10′
    200 Single-unders
    Row/Run 400 meters
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  • Sunday September 28th

     

    Metcon

    The Seven

    7 RFT

    7 Handstand push-ups

    7 Thrusters

    7 Knees-to-elbows

    7 Deadlifts

    7 Burpees

    7 Kettlebell swings

    7 Pull-ups
     

    20 Min Cap

     

    Resources

    8 Common Squating Mistakes via Breaking Muscle

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  • Saturday July 12th

    U.S. Army Staff Sergeant Aaron N. Holleyman, 27, of Glasgow, Montana, assigned to the 1st Battalion, 5th Special Forces Group,
    based in Fort Campbell, Kentucky, was killed on August 30, 2004, when his military vehicle hit an improvised explosive device in
    Khutayiah, Iraq. He is survived by his daughters Shelby and Erin, son Zachary, parents Ross and Glenda, and siblings Kelly and Daniel.
     
     

    Metcon

    "Holleyman"

     





    30 Rds AFAP



    5 Wall ball shots

    3 Handstand push-ups (Scaling 6 Regular Push Ups )

    1 Power Clean (Scaling 1 Stones to Shoulder)

    Each Partner Alternating Rounds

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  • Wednesday July 2nd

    Skill

    Handstand On Box/Wall Walks/HSPUs

     

    GOAL:

    • Hollowbody position 
    • Experienced members will work on practicing , wall walks handstand holds or shoulder taps
    • New members will work on handstand progressions 

    Metcon

    AFAP

    Perform 100 Push Ups 
    Every break or rest = Down and back in the parking lot

     

    Resources/Topics

     

    There is not One Right Way via Opt Experience

    CrossFit and Injury via Tabata Times

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