Tag Archives: Handstand Hold

Front Squats then Squat Cleans and BBJs

By | | , , , ,
Comments Off on Front Squats then Squat Cleans and BBJs

2 rounds of

  • 30 seconds Handstand Hold

Then 2 rounds of

  • 15 second Frog Stand

Then 3 rounds of

  • 1 x Pause Zombie Squat @ 65lbs (3-5 second pause)

Then 3 rounds of

  • 8 x Pause Front Squat @ 60% of 3RM (3 sec pause)

Then 4 rounds for time

  • 12 x Squat Cleans @ 95lbs
  • 12 x Burpee Box Jumps

Results: Front Squats @125lbs. Metcon 17:23.

Weighted Pullups, HSPU then Handstand Holds, L-Sits and Row

By | | , , , ,
Comments Off on Weighted Pullups, HSPU then Handstand Holds, L-Sits and Row

4 rounds of

  • 5 x Weighted Pullup @ 10kg
  • 3-5 x Deficit Handstand Pushup

Then based on a Crossfit main site WOD, take 20 minutes and

  • Accumulate 60 seconds Handstand Hold
  • Accumulate 60 seconds L-Sit Hold (bent knees if needed)
  • Row 500m (active recovery)

Then EMOM for 20 minutes of

Results: Part one went well. Second part completed 2 rounds, bent knees both rounds 😀. Front Levers ….

Overhead Press then HSPU and DL

By | | , , ,
1 Comment

5 rounds of

  • 12 x Seated Dumbbell Press @ 14kg per Hand

Then EMOM for 12 minutes alternate (6 rounds of each)

  • 3 x Handstand Pushups
  • 3 x Touch and Go Deadlift @ 220lbs

Then EMOM for 6 minutes alternate (3 rounds of each)

  • 30 second Handstand Hold
  • 6 x Deadstop Kettlebell Swings @ 32kg

Results: Done as shown. Was at my max for the Seated Dumbbell Presses, last rep was only a half press to the top.

Tuck Lever and Handstand Hold then Weighted Pullups and Dips

By | | , , ,
Comments Off on Tuck Lever and Handstand Hold then Weighted Pullups and Dips

Every 2 minutes for 10 minutes

  • 15 second Tuck Lever Hold
  • 30 second Handstand Hold

Then every 2 minutes for 16 minutes

  • 2 x Weighted Pullup @ 20kg
  • 3 x Strict Pullups
  • 6-8 x Dips

Then 3 rounds from low paralettes

  • 10 second Seated Forward Fold (Yoga)
  • 10 x Pike Lifts with hands at knees
  • 10 x Pike Lifts (Lift your butt)
  • 10 x L-Sit Lifts

Results: Done as shown. Followed up with a 10k hike…

Bent Rows, HSPU and Tuck Levers the Deadlifts

By | | , , , ,
1 Comment

Then EMOM for 10 minutes (5 rounds of each)

  • 8-10 second Tuck Lever
  • 30 second Handstand Hold

Then EMOM for 10 minutes (5 rounds of each)

  • Even Minute – 4 x Barbell Bent Rows @ 120lbs
  • Odd Minute – 4 x Handstand Pushups

5 rounds of

  • 2 x Deadlifts @ 185% Bodyweight

Results: Used 285lbs for the Deadlifts. Last round of Deadlifts was able to get in 3 reps. The rest done as shown.