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CrossFit Hamptons – CrossFit

Gymnastics

Handstand Push-ups (Work on Progressions for Strict HSPU)

One small paradigm shift that may make the strict handstand push-up a little easier to complete is thinking about pressing through the back instead of the triceps. Just like we do in any other movement, we prefer to use the biggest muscles first before passing off to the smaller muscles. While the triceps are definitely involved, let’s focus on initiating the movement by pressing with the back.

Metcon

Helmet Hair (Time)

5 Rounds:

5 Strict Handstand Push-ups

10 Strict Pull-ups

100’ Walking Lunge

20 AbMat Sit-ups
Scale for Strict HSPU:

Reduce Reps

10 Push-ups

5 Dumbbell Strict Press (35s/25’s) or 5 Barbell Strict Press (95/65)

Scale for Strict Pull-Ups:

Reduce Reps

Banded Strict Pull-ups

Ring Rows

***Note the HSPU and Pull-ups are STRICT today! Find a scale that mimics this, DO NOT KIP EITHER MOVEMENT as that is defeating the point of today’s intended stimulus. ***

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