Handstand Pushups – Page 20 – Fitness Managed

TGUs then Pullups, Pistols, Handstand Pushups and Russian Twists

By cbroccoli | 05/12/2018 - 18:10 |05/12/2018 Body Weight, Chipper, EMOM, G, Long (< 20 min)

Warm up with 3 rounds of

3 x Turkish Getups per hand

Increase weight per round.

EMOM for 20 minutes (5 rounds)

Station 1 – 6 -8 x Strict Pullups
Station 2 – 4 – 6 x Pistol Squats (total, 2 – 3 per leg)
Station 3 – 4 – 6 x Handstand Pushups
Station 4 – 8 – 12 x Russian Twists @ 14kg

Results: TGUs 14-18-21kg. EMOM went as planned.

Overhead Squats then Row, HSPU, V-Ups and Pullups

By cbroccoli | 29/11/2018 - 07:36 |29/11/2018 Body Weight, Chipper, Long (< 20 min), M-G, Time Based

Take 20 minutes and work up to a heavy

5 x Overhead Squat

Three sets for max reps of (Inspired by the Crossfit Invictus WOD from November 20.)

45 seconds Row for Calories
Rest 45 seconds
45 seconds Handstand Pushups
Rest 45 seconds
45 seconds V-Ups
Rest 45 seconds
45 seconds Pullups
Rest 45 seconds

Results: Overhead Squats were not good today… struggled to get up to 75lbs. For the Metcon did 55-53-48 reps per round.

Row, HSPU, Pullups and Goblet Squats

By cbroccoli | 01/11/2018 - 07:19 |02/11/2018 Body Weight, Chipper, Task Based, Very Long (>20 min), W-G-M

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Five rounds for time

Row 500m
4 x Strict Handstand Pushups
8 x Strict Pullups
12 x Goblet Squats @ 24kg

Results: 21:21

Clean and Press Complex then Squat Cleans and HSPU

By cbroccoli | 12/10/2018 - 06:58 |12/10/2018 Light Weights, Short (<5 min), Task Based, Triplet, W

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6 rounds for time

6 x Hang Power Clean @ 75lbs
6 x Front Squats @ 75lbs
6 x Push Press @ 75lbs

EMOM for 20 minutes

Odd – 2-3 x Squat Clean
Even – 3-5 x Handstand Pushups

Results: Metcon 6:22. For the Squat Clean started at 95lbs for the first couple of rounds then 105lbs and finally 110lbs for the last couple of rounds. Alternative for the second part…. You can also use the EMOM as a Goat workout. For example, spend all 20 minutes on only Strict Pullups, doing 1-2 slow and steady reps with full range of motion each minute.

HSPU and Pullups then OH Reverse Lunges, Row, T2B, Burpees and Thrusters

By cbroccoli | 25/08/2018 - 10:45 |25/08/2018 Chipper, Light Weights, Long (< 20 min), M-G, Task Based

Every 90 seconds for 15 minutes (5 rounds of each) alternate the following, focus on full ROM and good form.

Even Rounds – 3 – 5 x Handstand Pushups
Odd Rounds – 3 – 5 x L-Sit Pullups

Then for time

50 x Alternating Single Arm Overhead Reverse Lungs @ 18kg
500m Row
50 x Toes to Bar
150 x Double Unders
50 x Sandbag Thursters

Results: For the alternating lunges did sets of 10-15 per hand then switched. Metcon in 19:08.

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My workout journal documenting an attempt to program my own fitness routine based on my personal goals, basic Crossfit principles and whatever sounds like fun.
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