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CrossFit – Mon, Jan 29

    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