Train West Van – CrossFit
Warm Up (No Measure)
2:00 Machine of Choice
Banded Shoulder Warm Up w/Coach
Handstand Push Up (Checkmark)
Beginner HSPU
3 Sets of 0:20-0:30 Tripod Headstand
[Rest as needed]
Accumulate 20 Top to Bottom Lower to Headstand
*start with lowering your head down and then bringing knees down
As you build confidence, work on bringing your knees down as you bring your head down
Intermediate HSPU
[Have Some Reps]
6 Sets
2-5 Kipping Handstand Push Ups
5 DB Shoulder to Overhead
[Rest 1:1]
Advanced HSPU [Have 10+ Reps]
1 Max Effort Set
[Rest 2:00]
3 x 50% of Max Effort Set
[Rest 2:00 between]
If 50% reps are easy, add in Banded Strict Press Burnout Set to Failure
Strict Press (Weight)
Every 1:45 x 8 [Alternating]
Odd :- 6/6 Front Foot Elevated
Split Squat with DB’s and 10 DB Romanian Deadlifts Toe Elevated
Even :- 5 Strict Press + 4 Push Press
aim for 5-10lbs Heavier than last week
Score – Strict Press