Sunday, August 2, 2009 

Warm up:

Internal and External shoulder rotation with band 3x30 ea

Shoulder pass-through

PVC pipe overhead figure 8'ss




21-15-9 reps of;

Handstand Pushups

Ring dips



Scale L1:


Handstand Pushups [use most difficult progression you can manage]

Bar dips



Scale L2:


Dumbell Shoulder Press

Bench dips / jumping ring dips



Endurance WOD:

3+ hours after CrossFit WOD

Choose ONE of the following sports:

Swim: Use pool or open water 

Bike: Use a Monarch ERG, stationary bike with wattage tool or something similar that can hold a load of 200+ watts

Run: Use a treadmill, set at 12% grade at 0-30 sec slower pace per mile than best 5k pace. Do not reduce the speed!

C2: Row 30:20x8

30:20 x 8 rounds,30 seconds on 20 seconds off, all out effort!



The handstand pushup is one of the more difficult body weight exercises we do during CrossFit workouts. These two videos demonstrate the progressions and variations for both the regular pushup as well as the handstand pushup.


HSPU progressions - http://media.crossfit.com/cf-video/CrossFit_HSPUVariations.wmv

Pushup progressions- http://media.crossfit.com/cf-video/CrossFit_DevelopingPushup.wmv