Josh Gutierrez
April 17, 2013
| Performed at: | CrossFit Diem |
| Workout Name: | 130417 |
| Description: | Handstand Push up Skill Work Practice your handstand holds, some negatives to a few, couple, or one ab mat, and even try some kipping hspu's. Conditioning As many reps/rounds as possible in 12 minutes of: 21 Overhead Squats, PVC pipe 7 Handstand Push ups 21 Front Squats, PVC pipe 7 Handstand Push ups 21 Air Squats 7 Handstand Push ups For the front squats, use your chin to hold the bar in place and drive those elbows up. For the overhead squats, keep the pipe over the middle of the foot even though the weight is not significant enough to demand it. For these two movements, and even the air squat, how you practice them with little to no weight has great carryover into how you'll perform them when significant weight is present. Kipping handstand push ups are allowed in this workout. Prescribed is head to floor/hands on floor or head to one ab mat/hands on blue plates. The first and only scale is head to one ab mat/hands on floor. If you cannot perform any of these, work on kicking into a handstand if you cannot and/or grab the heaviest pair of dumbbells and substitute presses. You want to get closer to doing hspu's, how much do you weigh? Don't grab light dumbbells. |
| Results: | 249 reps Performed as RX |
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