Apr 30, 2009

FRIDAY 090501


For Time:
21-15-9 reps of:
Deadlift, 225 pounds
Handstand push-ups

If you are unable to do HSPUs, then this becomes a "skills" day for you - YOU DO NOT TIME YOUR EFFORT! Simply do the deadlift reps, then hold yourself in a handstand against the wall for 5 seconds for each HSPU rep.

Form is critical on the HSPUs. Just like with everything else with CrossFit, keep your core tight. Don't go into the wall and become an upside down space invader - your body position should look the same as if you were doing shoulder presses.

There are tons of CrossFit Journal articles on handstand drills. There are also free clips here: http://www.crossfit.com/cf-info/excercise.html#Gymnastics


Max said...

Knocked this out right after our warm-up run this morning

9:34 as Rx'd

My HSPUs are getting better, nearly at a full range of motion....

pd said...

12:07 right after the Class Run this morning. Not Rx as I'm still learning the the HSPU and only deadlifted 135 lbs.

Phil B said...

7:10 as Rx'd. Done on Monday, 4 May. HSPU's still suck!