Tag Archives: Handstand Pushups

Pullups, Deadlifts and HSPU then Death by KBS

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Today is the day of max everything…

Cash in with one round of

  • Max Unbroken Strict Pullups

Then take 5 rounds and work up to a heavy

  • 8 x Deadlift

Then 2 sets of

  • Max Unbroken Handstand Pushups
  • Rest 2 minutes between sets

Then for max reps, EMOM until you cannot complete all reps in a round…

  • Round 1 – 5 x Kettlebell Swings @ 32kg
  • Round 2 – 10 x Kettlebell Swings
  • Round 3 – 15 x KBS
  • Etc. adding 5 Kettlebell Swings per round, break as needed

Results: Pullups 15. Deadlifts 185-205-225-240-250lbs/114kg. HSPU 12-8. KBS 5 rounds plus 12 reps – 87 reps total.

Strict Press and Ring Pullups then HSPU, T2B, Pullups and Muscle Ups

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5 rounds of

  • 6 x Strict Press @ 50kg
  • 6 x Ring Pullups

Then the Crossfit 2024 Quarterfinals Workout 3.

6 rounds for time divided up into 3 parts (time cap 15 minutes)

Part 1: 3 rounds of

  • 10 x Handstand Pushups
  • 20 x Toes to Bar

Part 2: 2 rounds of

  • 10 x Handstand Pushups
  • 20 x Pullups

Part 3: 1 round of

  • 10 x Deficit Handstand Pushups with Yoga Blocks
  • 20 x Muscle Ups

Results: Metcon 5 rounds at time cap.

RFE Split Squats and Hip Thrusts then HSPU and T2B

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4 rounds, work up to a heavy

  • 10 x Rear Foot Elevated Back Rack Split Squats

Then accumulate

  • 30 x Hip Thrusts @ Body Weight

Then AMRAP in 15 minutes

  • 1 x Handstand Pushup
  • 5 x Toes to Bar
  • 2 x Handstand Pushups
  • 5 x Toes to Bar
  • 3 x Handstand Pushups
  • 5 x Toes to Bar
  • etc.

Results: Split Squat 45-65-85-95lbs/43kg. BW 155lb/70kg. Metcon 10 rounds plus 5 reps.

Handstand Practice then Snatches and Overhead Squats

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Comments Off on Handstand Practice then Snatches and Overhead Squats

Take 15 minutes and work on Frog Stand press to Handstand

Then 3 rounds of

  • 1 x Wall Walk plus 3 x Wall Facing Handstand Pushups

Then every 2 minutes for 20 minutes work up to a heavy

  • 2 x Panda Pull
  • 1 x Hang Power Snatch

Then every 2 minutes for 10 minutes with empty bar

  • 5 x Standing Sotts Press with Snatch Grip
  • 3 x Heel Elevated Overhead Squat

Results: Got up to a 43kg Power Snatch.