HSPU and Freestanding Skill development

Apr 5, 2020 | WOD

CrossFit ATR – CrossFit

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Warm-up

“Shoulder Prep and Rehab”

4 Sets of 10 Reps (rest as needed between sets)

**between sets complete 15 Hollow Rocks

Video description and scales for warm up –> https://www.youtube.com/watch?v=xKT4p2FiUYY

(9:30 Zoom Class for Barbell)

Here is the link to join into our Zoom Online classes:

https://zoom.us/j/5119722721, Meeting ID: 511 972 2721

Skill Development

Handstand Push-ups (Freestanding)

Spend 15 minutes practicing the balance and skill work needed to get freestanding hspu. See the following video for Progressions to Freestanding HSPU-

https://www.youtube.com/watch?v=2GJwWzQ-jO0

Metcon

Metcon (AMRAP – Rounds and Reps)

16 Minutes:

Buy In: 50 Hollow Rocks

then with remaining time, AMRAP of:

7 HSPU

14 Two-Count Bicycle Sit-ups

21 Deadlifts or Russian KBS
Scale: 7 Handstand pushups to :30 Handstand hold

Scale : Deadlifts and RKB to 21 Hamstring Curls

Hamsting curl video–> https://www.youtube.com/watch?v=oimeUrwxEo0