Tag Archives: Handstand Pushups

Deadlifts and HSPU then Lunges and Push Press

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Part A: Warm up with 200 Double Unders for time.

Part B: Then another CFI inspired workout… For time do 15-10-5 of the following:

  • Deadlift @ 70kg (bodyweight)
  • Handstand Pushups

Part C: Then do four, 2 minute AMRAP sets of the following, resting 1 minute between sets:

  • 10 x Alternating Reverse Lunges with Bar in Front Rack @ 30kg (5 per leg)
  • 10 x Push Press @ 30kg

Results: Double Unders – 3:06. Part B – 4:56.  Part C – 2 rounds + 6 lunges/2 rounds + 6 Lunges/2 rounds + 1 Lunge/2 rounds + 8 Lunges… Totals – 101 RL and 80 Push Press.

Racked Reverse Lunges and Handstand Pushups

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Tried to do the Crossfit Invictus workout from October 7, but misread it and then thought I needed to modified it because it was not working, which made it even harder (IMHO).  My modified version is:

Every 3 minutes for 30 minutes (10 sets) do the following:

  • First 2 minutes, 8 x Reverse Lunges each leg with Bar in Front Rack Position @ 45 kg
  • Third minute, 60 seconds Strict Handstand Pushups for Max Reps

Results:  Ended up doing a lot of reverse lunges (80 per leg) plus 51 HSPU (10-5-3-8-5-5-5-5-5-5).

Front Squats then HSPU and Kettlebell Swings

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Complete 5 rounds of the following:

  • 5 x Front Squat @ 55kg
  • 3 x Chest to Bar Pullup with narrow (hands touching together) pronated grip
  • Rest 2 minutes

Then EMOM for 8 minutes, complete the following (based on the CF Toronto August 16 workout):

  • 4 x Handstand Pushups
  • Max Reps Kettlebell Swings for the rest of the minute

Results: Worked up to the 50kg Front Squat by starting with 5 x 30kg, 5 x 40kg, 5 x 50kg.  Pullups are meant to simulate the first stage of a ring muscleup (rings to chest).  For the EMOM part got 79 Kettlebell Swings in.  I did the first 4 minutes with 8 Handstand Pushups but by the 4th minute that took me the whole time so dropped it to 4.  Probably will work better since you can get in more KB swings for a better metcon.

Front Squats and HSPU then KB Swing and Burpees

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Three sets of:

  • 8-12 x Front Squats @ 35kg
  • Rest 30 seconds
  • Max Reps Strict Handstand Push-Ups
  • Rest 3 minutes

Then for time do 100 x KB Swings, EMOM stop and do 5 Burpees.

Results:  Was able to do all 12 front squats each round. Good weight for right after vacation to get back in form but could have been heavier.  HSPU did 8-6-6. Metcon completed in 5:27.