Tuesday 031111

Sunday 230430

Sunday 230430

Complete as many reps as possible in 8 minutes of:
3 strict handstand push-ups
3 overhead squats
6 strict handstand push-ups
3 overhead squats
9 strict handstand push-ups
3 overhead squats
12 strict handstand push-ups
6 overhead squats
15 strict handstand push-ups
6 overhead squats
18 strict handstand push-ups
6 overhead squats
21 strict handstand push-ups
9 overhead squats

Continue until time expires, adding 3 handstand push-ups each round and 3 overhead squats every 3 rounds.

♀ 105 lb ♂ 155 lb

Scaling:
Today’s movement combo will tax your overhead position. Reduce the reps on the handstand push-ups and/or reduce the load on the barbell in order to work through the earlier rounds with minimal rest.

Intermediate Option:
Complete as many reps as possible in 8 minutes of:
1 strict handstand push-up
3 overhead squats
2 strict handstand push-ups
3 overhead squats
3 strict handstand push-ups
3 overhead squats
4 strict handstand push-ups
6 overhead squats
5 strict handstand push-ups
6 overhead squats
6 strict handstand push-ups
6 overhead squats
7 strict handstand push-ups
9 overhead squats

Continue until time expires, adding 1 handstand push-up each round and 3 overhead squats every 3 rounds.

♀ 95 lb ♂ 135 lb

Beginner Option:
Complete as many reps as possible in 8 minutes of:
3 push-ups
3 overhead squats
6 push-ups
3 overhead squats
9 push-ups
3 overhead squats
12 push-ups
6 overhead squats
15 push-ups
6 overhead squats
18 push-ups
6 overhead squats
21 push-ups
9 overhead squats

Continue until time expires, adding 3 push-ups each round and 3 overhead squats every 3 rounds.

♀ 22 lb ♂ 35 lb

Monday 240513

Monday 240513

Freestanding handstand push-up practice

Spend 15-20 minutes practicing the following progression:

Headstand

Headstand with knees to chest

From the headstand position, kick upward to a handstand and hold

Kick to a handstand, hold, and lower back to a headstand

Multiple freestanding handstand push-ups

Rest at least 10 minutes, then perform:

As many rounds and reps as possible in 10 minutes of:
35 double-unders
5 freestanding handstand push-ups

Post rounds and reps to comments.

Scaling:
The goal today is to build confidence in a gymnastics movement and develop a better understanding of your body in space. This is an opportunity to practice complex skills in a low-intensity environment.

Setup and execution:

*Perform all stages of the progression about 1 foot off a wall. Consider using an AbMat for your head. Even though the wall is there, the goal is to use it only if you lose balance or control. Remember, we are working on a freestanding handstand and handstand push-up.

Headstand | Start in a frog stand and extend both legs above your body. Your head and hands will still be on the ground in the tripod position.

Headstand with knees to chest | While in a headstand, slowly bring your knees to your chest and then extend them back above your body.

Kick to a handstand | While in a headstand, bring your knees toward your chest in a controlled fashion. While extending your legs, think about driving your heels to the sky — this will build momentum. Then press with your arms to complete the freestanding handstand.

Kick to a handstand, hold, and lower back to headstand | If you cannot yet hold a freestanding handstand, use the wall for assistance. Once you kick up, hold for a second or two, then slowly bring your head back down to a headstand. Achieve this by bringing your head in front of your hands, and allow the feet/legs to have a slight backward lean to counterbalance. This can be completed with one or both legs on the wall for assistance.

Multiple freestanding handstand push-ups | Once you have successfully made it back to the headstand, attempt another rep.

Modifications:

Go as far as you can in the progression and stop when it becomes challenging. Over time, progress to the full movement as you develop the skills.

Intermediate option:
Spend 15-20 minutes practicing the following progression:

Headstand

Headstand with knees to chest

From the headstand position, kick upward to a handstand and hold

Kick to a handstand, hold, and lower back to a headstand

Multiple handstand push-ups

Rest at least 10 minutes, then perform:

As many rounds and reps as possible in 10 minutes of:
35 double-unders
5 handstand push-ups

*Perform all stages of the progression a few inches off a wall. Consider using an AbMat for your head. The goal is to kick up and back to a headstand against the wall. If you are confident with this, try the freestanding variation.

Beginner option:
Spend 15-20 minutes practicing the following progression:

Inchworm

Pike headstand

Pike handstand hold

Pike push-up negative

Multiple pike push-ups

Rest at least 10 minutes, then perform:

As many rounds and reps as possible in 10 minutes of:
35 single-unders
5 pike push-ups

*Perform all stages of the progression in the middle of an open floor. Consider using an AbMat for your head. To make the pike position easier, keep your feet away from your hands. The closer the feet are to the hands, the more difficult the movement will be. The goal is to practice loading as much bodyweight as possible onto the hands, and to build confidence getting upside down. If you are confident with this progression, try the intermediate variation.

Resources:
The Freestanding Handstand Push-up
The Handstand
The Kipping Handstand Push-up
Handstand Push-up Variations
The Double-under

Find a gym near you:
View the CrossFit map

Featured photo:
Taken by Charlotte Foerschler at Destination Defender in Somerville, Texas.

Wednesday 220202

Wednesday 220202

1 minute of squat cleans (110/165 lb)
Rest 3 minutes
1 minute of squat cleans (125/185 lb)
Rest 3 minutes
1 minute of squat cleans (135/205 lb)
Rest 3 minutes
1 minute of squat cleans (110/165 lb)
Rest 3 minutes
1 minute of squat cleans (125/185 lb)
Rest 3 minutes
1 minute of squat cleans (135/205 lb)

Try for max reps each round without dropping the barbell. Post reps for each round to comments.
Compare to 140815.

Scaling:
Reduce the weight at each interval, beginning with a load you can move for the full minute without dropping the barbell. Newer athletes should focus less on a max set and more on squat clean mechanics.

Intermediate Option:
1 minute of squat cleans (95/135 lb)
Rest 3 minutes
1 minute of squat cleans (110/165 lb)
Rest 3 minutes
1 minute of squat cleans (125/185 lb)
Rest 3 minutes
1 minute of squat cleans (95/135 lb)
Rest 3 minutes
1 minute of squat cleans (110/165 lb)
Rest 3 minutes
1 minute of squat cleans (125/185 lb)

Beginner Option:
Squat clean
5-5-5-5-5-5
Rest 3 minutes between sets

Saturday 220319

Saturday 220319

Five 3-minute rounds of:

10 push presses
Max-rep weighted strict pull-ups
Rest 2 minutes between rounds. Each round, decrease weight on the pull-ups.

♀ push press 105 lb, pull-up 25-20-15-10-5 lb
♂ push press 155 lb, pull-up 35-30-25-20-15 lb

Post reps completed each round to comments.

Scaling:
Reduce the weight on both exercises. Choose a weight you can use to complete at least 5 push presses when fresh. If you do not yet have a strict pull-up, use a band for assistance or perform ring rows.

Intermediate Option:
Five 3-minute rounds of:

10 push presses
Max-rep weighted strict pull-ups
Rest 2 minutes between rounds. Each round, decrease weight on the pull-ups.

♀ push press 95 lb, pull-up 20-15-10-5-5 lb
♂ push press 135 lb, pull-up 30-25-20-15-10 lb

Beginner Option:
Three 3-minute rounds of:

10 push presses
Max-rep assisted pull-ups
Rest 2 minutes between rounds.

♀ barbell-75 lb.
♂ barbell-55 lb.