Train West Van – CrossFit
Warm Up – Coaches Choice (No Measure)
Handstand Push Up (Checkmark)
Beginner [Have None]
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 [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 SHSPU
[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
WOD (Time)
For Time [13:00 Cap]
40 Box Jumps [20/24″]
20 Deadlifts
10 Wall Walks
20 Deadlifts
40 Box Jumps
[Rx+ = 30 Deadlifts [155/225lbs] 15 Wall Walks]
Barbell should be moderate weight that can be completed in 2 Sets or less when fresh