Tag Archives: Handstand Pushups

Pullups and Pike Press then Dubai Crossfit Championship Workout 3

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3 rounds of pike lifts.

  • 3 x Pike Singe Leg Lift (R+L = 1 Rep)
  • 3 x Pike Dual Leg Lift Over a Kettlebell (Over and back = 1 Rep)

4 rounds

  • 3 x L-Sit Ring Pullups
  • 10 x TRX Pike Press

12 rounds for time – time cap 15 minutes (2020 Dubai Crossfit Championship Workout 3)

  • 5 x Handstand Pushups
  • 10 x Hang Dumbbell Snatch @ 20kg (do all 10 reps on the same side, switch per round – 6 rounds per hand)
  • 30 x Double Unders

Results: For the pike lifts I seem to be somewhere in the moderate range according to the video. Metcon 8 rounds (stopped at 14 minutes to keep things symmetrical)

Handstands, Bench Press, Double Unders and HSPU

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Take 15 minutes and work on Handstands.

Then every 2 minutes for 10 minutes

  • Set 1 – 5 x Bench Press @ 60%
  • Set 2 – 3 x Bench Press @ 70%
  • Set 3 – 3 x Bench Press @ 80%
  • Set 4 – 2 x Bench Press @ 90%
  • Set 5 – 1 x Bench Press @ 95%
  • Sets 6 & 7 – 1 x Bench Press @ 95%+

Then 5, 2 minute rounds of

  • 75 x Double Unders
  • Max Reps Handstand Pushups

Rest 1 minute between rounds.

Results: Bench Press 140-160-185-195-205-210-220lbs. Metcon 8-8-8-7-7 HSPU. All but one Double Under round were unbroken!

Power Clean and HSPU then DB Dealift, Power Clean and Burpee BJO

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5 rounds

  • 3 x Hang Power Clean
  • Rest 20 seconds
  • 3 x Handstand Pushups (focus on full ROM)
  • Rest 2 minutes

Work up to a heavy 3 rep Hang Power Clean.

Then, based on a Street Parking WOD from Instagram…

For max Burpee Box Jump Overs, complete 4 rounds of AMRAP in 3 minutes

  • 20 x Dumbbell Deadlift @ 18kg
  • 12 x Hang Dumbbell Power Cleans @ 18kg
  • Max Reps Burpee Box Jump Overs

Rest 2 minutes between rounds then repeat (total of 4 x 3 minute AMRAP)

Results: Power Cleans – 95-105-115-120-125lbs. Metcon 20+18+17+18=73 reps total. Really good metcon.

Handstand Pushups and Pullups then Run and Pistol Squats

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Based on the Instagram WOD from the Box Programming.

For time alternate the following two reverse ladders

  • 5-4-3-2-1 x Deficit Handstand Pushups
  • 10-8-6-4-2 x Strict Pullups

Then for time

  • Run 8k / 5 miles

Then two rounds

  • 6 x Alternating Pistol Squats (3 per Leg)

Results: HSPU and Pullups 5:37. Run 43:06 (5:21/km). Pistol Squats after a run and stretch seem to work really well, still needed to have my heal raised slightly but no counter weight.

Deadlifts then Row, HSPU, Strict Press and Push Press

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Every 3 minutes for 15 minutes

  • Set 1 – 5 x Deadlifts @ 65%
  • Set 2 – 3 x Deadlifts @ 75%
  • Set 3 to 5 – 5 x Deadlifts @ 85%

Then AMRAP in 5 minutes of

  • Row 15 Cal
  • Max reps Handstand Pushups in remaining time, break as needed

Rest 3 minutes, then AMRAP in 5 minutes of

  • Row 15 Cal
  • Max Reps Strict Press @ 110lbs

Rest 3 minutes, then AMRAP in 5 minutes of

  • Row 15 Cal
  • Max Reps Push Press @ 110lbs

Results: Deadlifts – 195-225-245lbs. Metcon 18-14-18 reps.