For Time
15 Handstand Push-Ups
10 Cleans (135/95 lb)
10 Strict Pull-Ups
20 Deadlifts (135/95 lb)
25 Push-Ups
15 Back Squats (135/95 lb)
All reps must be unbroken.
Wod Type: Benchmark WodsFor Time
Competitions:
Similar Wods
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
Wednesday 231206
Wednesday 231206
Meet Guest Programmer – Michele Letendre: Dec. 4-17, 2023.
5 rounds for time of:
4 strict deficit handstand push-ups
8 kipping deficit handstand push-ups
16 dumbbell box step-overs
♀ 4-inch deficit, 20-inch box, 35-lb dumbbells
♂ 6-inch deficit, 24-inch box, 50-lb dumbbells
Hold two dumbbells in a farmers carry position for the step-overs.
Post your time to comments.
Goal: Upper-body pressing strength endurance + posterior-chain endurance. Aim to finish in 12-15 minutes.
Aim to move from the strict handstand push-ups (ideally unbroken) to the kipping without breaking and complete the kipping handstand push-ups in 1 to 2 sets. Break the step-overs as needed to achieve the goal.
The goal is to move unbroken from the strict to the kipping handstand push-ups. This adds an element of speed that can be surprising. Aim to complete the kipping handstand push-ups in 1-2 sets.
The training effect will be interesting because we don't get a break on the step-ups since they are loaded with dumbbells — your upper back and rear delts will be under tension the entire time. Break up the step-ups as needed to maintain the goal of the day.
Scaling:
Intermediate option:
5 rounds for time of:
4 strict handstand push-ups
8 kipping handstand push-ups
16 dumbbell box step-overs
♀ 20-inch box, 25-lb dumbbells
♂ 24-inch box, 35-lb dumbbells
For the handstand push-ups, you may reduce the reps to 3 and 6, respectively, so long as the strict handstand push-ups remain unbroken. If the volume of handstand push-ups is still too high, consider reducing the reps further or adding one or two AbMats under your head to reduce range of motion.
Beginner option:
5 rounds for time of:
4 strict dumbbell shoulder presses
8 dumbbell push presses
16 unweighted box step-overs
♀ 16-inch box
♂ 20-inch box
Use the heaviest pair of dumbbells that allows you to complete 4 strict shoulder presses and 8 push presses unbroken.
The main focus for beginners is pressing endurance with the strict and push press. This is a great opportunity to practice core-to-extremity movement patterns. Focus on keeping your weight in your heels for the entire workout.
Resources:
Handstand Push-Up Variations
HSPU and You: Master the Movement
Find a gym near you:
View the CrossFit map
Saturday 220122
Saturday 220122
Open Workout 15.4
Complete as many reps as possible in 8 minutes of:
3 handstand push-ups
3 cleans
6 handstand push-ups
3 cleans
9 handstand push-ups
3 cleans
12 handstand push-ups
6 cleans
15 handstand push-ups
6 cleans
18 handstand push-ups
6 cleans
21 handstand push-ups
9 cleans
Etc., adding 3 reps to the handstand push-up each round, and 3 reps to the clean every 3 rounds.
♀ 125 lb ♂ 185 lb
Post reps completed to comments Compare to 170209.
Scaling:
The beginner should practice time in the inversion, either in a handstand, or holding an object overhead. Athletes of all levels should first develop the strength in a strict handstand push-up before performing a kipping handstand push-up.
Beginner Option:
Complete as many reps as possible in 8 minutes of:
3 push presses
3 cleans
6 push presses
3 cleans
9 push presses
3 cleans
12 push presses
6 cleans
15 push presses
6 cleans
18 push presses
6 cleans
21 push presses
Etc., adding 3 reps to the push press each round, and 3 reps to the clean every 3 rounds.
♀ 55-lb push press, 65-lb clean
♂ 75-lb push press, 95-lb clean
J.J.
For Time
1 Squat Clean (185/135 lb)
10 Parallette Handstand Push-Ups
2 Squat Cleans (185/135 lb)
9 Parallette Handstand Push-Ups
3 Squat Cleans (185/135 lb)
8 Parallette Handstand Push-Ups
4 Squat Cleans (185/135 lb)
7 Parallette Handstand Push-Ups
5 Squat Cleans (185/135 lb)
6 Parallette Handstand Push-Ups
6 Squat Cleans (185/135 lb)
5 Parallette Handstand Push-Ups
7 Squat Cleans (185/135 lb)
4 Parallette Handstand Push-Ups
8 Squat Cleans (185/135 lb)
3 Parallette Handstand Push-Ups
9 Squat Cleans (185/135 lb)
2 Parallette Handstand Push-Ups
10 Squat Cleans (185/135 lb)
1 Parallette Handstand Push-Up