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Posts Tagged ‘Strict Handstand Push-Up’

Saturday 05.18.19

Warm-Up

A) 2 Rounds:

200m Run
10 Press, with an empty bar
200m Row

B) 3 Rounds:

20 sec Handstand Hold
20 sec Rest
20 sec Plank Hold
20 sec Rest

Strength

1 Push Press + 2 Split Jerk

1 rep every 2 minutes x 7 rounds @ RPE 7

Objective: build to an RPE of 7 then start your timer and perform 1 set (1 push press+ 2 split jerks) every 2 minutes for 7 rounds.
In this set, we use the RPE chart to regulate the training intensity. The chart ranges from 1-10, with 1 being absolutely no effort, and 10 being a maximum effort.

Strength Tip

Push Press: start with the bar in the front rack position. Feet should be hip-width. Start the movement with a dip, with the focus being bending the knee and maintaining an upright torso. After the dip aggressively drive with the legs and as the hips extend push hard with the arms until you are at full extension.

Split Jerk: same as the push press, but after the aggressive drive with the legs, the feet will land in a split position with the arms extended.

Workout

500m Row

6 Rounds:
1 Rope Climb
5 Handstand Push-Ups

500m Row

4 Rounds:
1 Rope Climb
5 Handstand Push-Ups

500m Row

2 Rounds:
1 Rope Climb
5 Handstand Push-Ups

RX+: Strict Handstand Push Ups
RX: As is
AX: Strict Dumbbell Press

Workout Tip

AX – for masters athletes or novice athletes that want to move and have fun.
RX – most athletes that have training experience and want a little push!
RX+ – competitive athletes that want a little more dose

Handstand Push-Up: you should be able to complete each set of 5 repetitions in 2 sets or less, scale as needed.

Rope Climb: you may scale the rope climb every round for 3 strict pull-ups or 4 chest-to-bar pull-ups

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Saturday 05.18.19

Warm-Up

A) 2 Rounds:

200m Run
10 Press, with an empty bar
200m Row

B) 3 Rounds:

20 sec Handstand Hold
20 sec Rest
20 sec Plank Hold
20 sec Rest

Strength

1 Push Press + 2 Split Jerk

1 rep every 2 minutes x 7 rounds @ RPE 7

Objective: build to an RPE of 7 then start your timer and perform 1 set (1 push press+ 2 split jerks) every 2 minutes for 7 rounds.
In this set, we use the RPE chart to regulate the training intensity. The chart ranges from 1-10, with 1 being absolutely no effort, and 10 being a maximum effort.

Strength Tip

Push Press: start with the bar in the front rack position. Feet should be hip-width. Start the movement with a dip, with the focus being bending the knee and maintaining an upright torso. After the dip aggressively drive with the legs and as the hips extend push hard with the arms until you are at full extension.

Split Jerk: same as the push press, but after the aggressive drive with the legs, the feet will land in a split position with the arms extended.

Workout

500m Row

6 Rounds:
1 Rope Climb
5 Handstand Push-Ups

500m Row

4 Rounds:
1 Rope Climb
5 Handstand Push-Ups

500m Row

2 Rounds:
1 Rope Climb
5 Handstand Push-Ups

RX+: Strict Handstand Push Ups
RX: As is
AX: Strict Dumbbell Press

Workout Tip

AX – for masters athletes or novice athletes that want to move and have fun.
RX – most athletes that have training experience and want a little push!
RX+ – competitive athletes that want a little more dose

Handstand Push-Up: you should be able to complete each set of 5 repetitions in 2 sets or less, scale as needed.

Rope Climb: you may scale the rope climb every round for 3 strict pull-ups or 4 chest-to-bar pull-ups

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Monday 05.06.19

Warm-Up

A)

200m Run
10 Calorie Row
10 Walking Lunges
10 Dumbbell Deadlift
10 Dumbbell Push Press
10 Ring Rows
10 Cal Row
200m Run

B) 3 Rounds starting with an empty bar and adding each round:

2 Strict Press
2 Push Press
2 Split Jerk

Strength

1 Push Press + 2 Split Jerk

Every 2 minutes x 6 rounds @ RPE 7

Objective: build to an RPE of 7 then start your timer and perform 1 set (1 push press+ 2 split jerks) every 2 minutes for 7 rounds. In this set, we use the RPE chart to regulate the training intensity. The chart ranges from 1-10, with 1 being absolutely no effort, and 10 being a maximum effort.

Strength Tip

Push Press: start with the bar in the front rack position. Feet should be hip-width. Start the movement with a dip, with the focus being bending the knee and maintaining an upright torso. After the dip aggressively drive with the legs and as the hips extend push hard with the arms until you are at full extension.

Split Jerk: same as the push press, but after the aggressive drive with the legs, the feet will land in a split position with the arms extended.

Workout

“EMOMDAY”

EMOM X 12 minutes:

Alternate Stations every minute

A. 12/10 Calorie Row

B. 12 Handstand Push-Ups*

C. 12/10 Calorie Row

D. 12 Chest-to-Bar Pull-Ups

RX+: Strict Handstand Push Ups
RX: As is
AX: Dumbbell Press, strict

Workout Tip

AX – for masters athletes or novice athletes that want to move and have fun.
RX – most athletes that have training experience and want a little push!
RX+ – competitive athletes that want a little more dose

Calorie Row: you should be able to complete all the rowing portion in 40 seconds or less

Handstand Push-Ups: scale repetitions so you can complete the given set in 40 seconds or less

Chest-to-Bar Pull-Ups: scale repetitions so you can complete the given set in 40 seconds or less

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Monday 05.06.19

Warm-Up

A)

200m Run
10 Calorie Row
10 Walking Lunges
10 Dumbbell Deadlift
10 Dumbbell Push Press
10 Ring Rows
10 Cal Row
200m Run

B) 3 Rounds starting with an empty bar and adding each round:

2 Strict Press
2 Push Press
2 Split Jerk

Strength

1 Push Press + 2 Split Jerk

Every 2 minutes x 6 rounds @ RPE 7

Objective: build to an RPE of 7 then start your timer and perform 1 set (1 push press+ 2 split jerks) every 2 minutes for 7 rounds. In this set, we use the RPE chart to regulate the training intensity. The chart ranges from 1-10, with 1 being absolutely no effort, and 10 being a maximum effort.

Strength Tip

Push Press: start with the bar in the front rack position. Feet should be hip-width. Start the movement with a dip, with the focus being bending the knee and maintaining an upright torso. After the dip aggressively drive with the legs and as the hips extend push hard with the arms until you are at full extension.

Split Jerk: same as the push press, but after the aggressive drive with the legs, the feet will land in a split position with the arms extended.

Workout

“EMOMDAY”

EMOM X 12 minutes:

Alternate Stations every minute

A. 12/10 Calorie Row

B. 12 Handstand Push-Ups*

C. 12/10 Calorie Row

D. 12 Chest-to-Bar Pull-Ups

RX+: Strict Handstand Push Ups
RX: As is
AX: Dumbbell Press, strict

Workout Tip

AX – for masters athletes or novice athletes that want to move and have fun.
RX – most athletes that have training experience and want a little push!
RX+ – competitive athletes that want a little more dose

Calorie Row: you should be able to complete all the rowing portion in 40 seconds or less

Handstand Push-Ups: scale repetitions so you can complete the given set in 40 seconds or less

Chest-to-Bar Pull-Ups: scale repetitions so you can complete the given set in 40 seconds or less

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Friday 05.03.19

Warm-Up

A) 1 Round:

500m Row

Then 3 rounds of:

8 Tempo Ring Rows (3-0-3)
8 Tempo Strict Dumbbell Press (3-0-3)

(3 seconds down, zero pause, 3 seconds up)

B) 1 Round:

10 Sit-Ups
10 Lunges
10 Sit-Ups
10 Air Squats
10 Sit-Ups
10 Wall Balls

Strength

Weighted Pull-Ups

2 sets x 5 reps @ RPE 7

Strict Pull-Ups

2 sets x 5 reps @ RPE 7

Objective: build to an RPE of 7 for both the weighted pull-ups and the strict pull-ups. If Pull-ups are challenging for your scale to the most difficult pulling variation for 5 repetitions and then a less difficult variation for 8 repetitions.

Strength Tip

In this set, we use the RPE chart to regulate the training intensity. The chart ranges from 1-10, with 1 being absolutely no effort, and 10 being a maximum effort.

Workout

Capacity

10 Rounds For Time:

8 Weighted Lunges
4 Dumbbell Snatches
2 Handstand Push-Ups

RX+: 50#/35# Strict Handstand Push Up, 4-inch deficit
RX: 50#/35# Kipping Handstand Push-Ups
AX:30#/20# Dumbbell Press

Workout Tip

AX – for masters athletes or novice athletes that want to move and have fun.
RX – most athletes that have training experience and want a little push!
RX+ – competitive athletes that want a little more dose

Weighted Lunges: you should be able to complete all lunges in 1 unbroken set.

Dumbbell Snatches: alternate each repetition.

Handstand Push-Up: choose the most appropriate variation that is the most challenging. You should be able to complete every set unbroken.

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Friday 05.03.19

Warm-Up

A) 1 Round:

500m Row

Then 3 rounds of:

8 Tempo Ring Rows (3-0-3)
8 Tempo Strict Dumbbell Press (3-0-3)

(3 seconds down, zero pause, 3 seconds up)

B) 1 Round:

10 Sit-Ups
10 Lunges
10 Sit-Ups
10 Air Squats
10 Sit-Ups
10 Wall Balls

Strength

Weighted Pull-Ups

2 sets x 5 reps @ RPE 7

Strict Pull-Ups

2 sets x 5 reps @ RPE 7

Objective: build to an RPE of 7 for both the weighted pull-ups and the strict pull-ups. If Pull-ups are challenging for your scale to the most difficult pulling variation for 5 repetitions and then a less difficult variation for 8 repetitions.

Strength Tip

In this set, we use the RPE chart to regulate the training intensity. The chart ranges from 1-10, with 1 being absolutely no effort, and 10 being a maximum effort.

Workout

Capacity

10 Rounds For Time:

8 Weighted Lunges
4 Dumbbell Snatches
2 Handstand Push-Ups

RX+: 50#/35# Strict Handstand Push Up, 4-inch deficit
RX: 50#/35# Kipping Handstand Push-Ups
AX:30#/20# Dumbbell Press

Workout Tip

AX – for masters athletes or novice athletes that want to move and have fun.
RX – most athletes that have training experience and want a little push!
RX+ – competitive athletes that want a little more dose

Weighted Lunges: you should be able to complete all lunges in 1 unbroken set.

Dumbbell Snatches: alternate each repetition.

Handstand Push-Up: choose the most appropriate variation that is the most challenging. You should be able to complete every set unbroken.

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Thursday 04.11.19

Warm-Up

A) 10 Step-Ups on a box
10 V – Ups
5 Push-Ups
5 Strict Pull-Ups

B) 2 Rounds:

8 calorie Bike
8 Strict Press, with a barbell
8 Front Squats, with a barbell

Strength

EMOMx10

2 Power Clean From Floor

Objective: start with between 60-65% of 1RM, If you do not have an established 1RM, you should work with a weight which you can power clean with good mechanics. After each round add load to the bar.

Strength Tip

If your technique is not there yet with the clean from the ground, stay above the knees and master this position first before adding more range of motion. Make sure your weight is in the middle of the foot, and that your back is straight with your shoulders pinched back. From the ground lift the bar and receive the bar in the front rack position with the hip crease of above parallel.

Workout

6 Rounds:

10 Dumbbell Snatches,
8 Box Jumps, 24″/20″
6 Handstand Push-Ups

RX+:50#/35#. Strict Handstand Push-Ups
RX: 50#/35#
AX: 35#/25#

Workout Tip

AX – for masters athletes or novice athletes that want to move and have fun.
RX – most athletes that have training experience and want a little push!
RX+ – competitive athletes that want a little more dose of the good stuff.

Dumbbell Snatch: You should be able to complete all 10 in 1 minute or less, scale load as needed.

Handstand Push-Ups: if you can, perform the movements strict, if handstand push-ups need to be modified, scale to dumbbell strict press.

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Thursday 04.11.19

Warm-Up

A) 10 Step-Ups on a box
10 V – Ups
5 Push-Ups
5 Strict Pull-Ups

B) 2 Rounds:

8 calorie Bike
8 Strict Press, with a barbell
8 Front Squats, with a barbell

Strength

EMOMx10

2 Power Clean From Floor

Objective: start with between 60-65% of 1RM, If you do not have an established 1RM, you should work with a weight which you can power clean with good mechanics. After each round add load to the bar.

Strength Tip

If your technique is not there yet with the clean from the ground, stay above the knees and master this position first before adding more range of motion. Make sure your weight is in the middle of the foot, and that your back is straight with your shoulders pinched back. From the ground lift the bar and receive the bar in the front rack position with the hip crease of above parallel.

Workout

6 Rounds:

10 Dumbbell Snatches,
8 Box Jumps, 24″/20″
6 Handstand Push-Ups

RX+:50#/35#. Strict Handstand Push-Ups
RX: 50#/35#
AX: 35#/25#

Workout Tip

AX – for masters athletes or novice athletes that want to move and have fun.
RX – most athletes that have training experience and want a little push!
RX+ – competitive athletes that want a little more dose of the good stuff.

Dumbbell Snatch: You should be able to complete all 10 in 1 minute or less, scale load as needed.

Handstand Push-Ups: if you can, perform the movements strict, if handstand push-ups need to be modified, scale to dumbbell strict press.

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Saturday 03.23.19

Warm-Up

A) 4 min EMOM (every minute on the minute):

8 Wall Balls, 20lb/14lb
8 Ring Rows
4 Push-Ups

B) Every 3 Minutes x 3 rounds, with an empty barbell:

3 Snatch High Pull, above the knee
3 Muscle Snatches, above the knee
3 Overhead Squats
3 Handstand Kick-Up

Strength

Squat Snatch

Heavy 3
Then 2×3 at 90% of heaviest 3 rep.

Objective: build to a heavy three rep squat snatch. Then take 10% off that number and perform the designated number of sets for 3 repetitions.

Strength Tip

If your technique is not there yet with the snatch, stay above the knees and master this position first before adding more range of motion. Make Sure your weight is in the middle of the foot, and the back is straight with your shoulders pinched back. From the ground lift the bar and receive the bar in the overhead squat position.

Workout

3 Rounds For Time:

200m Run
10 Power Cleans
10 Handstand Push-Ups

AX: 95#/55#. 10 Shoulder to Overhead
RX: 115#/85#
RX+: 135#/95#. Strict Handstand Push-Ups

Workout Tip

AX – For masters athletes or novice athletes that want to move and have fun.

RX – Most athletes that have training experience and want a little push!

RX+: Competitive athletes that want a little more dose of the good stuff.

Power Cleans: you should choose a weight that you can perform in quick singles. This station should not take you more than 90 seconds to complete. Scale load as needed

Handstand Push-Ups: can be modified to strict handstand push-ups or to shoulder to overhead with the barbell that you power cleaned!

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Saturday 03.23.19

Warm-Up

A) 4 min EMOM (every minute on the minute):

8 Wall Balls, 20lb/14lb
8 Ring Rows
4 Push-Ups

B) Every 3 Minutes x 3 rounds, with an empty barbell:

3 Snatch High Pull, above the knee
3 Muscle Snatches, above the knee
3 Overhead Squats
3 Handstand Kick-Up

Strength

Squat Snatch

Heavy 3
Then 2×3 at 90% of heaviest 3 rep.

Objective: build to a heavy three rep squat snatch. Then take 10% off that number and perform the designated number of sets for 3 repetitions.

Strength Tip

If your technique is not there yet with the snatch, stay above the knees and master this position first before adding more range of motion. Make Sure your weight is in the middle of the foot, and the back is straight with your shoulders pinched back. From the ground lift the bar and receive the bar in the overhead squat position.

Workout

3 Rounds For Time:

200m Run
10 Power Cleans
10 Handstand Push-Ups

AX: 95#/55#. 10 Shoulder to Overhead
RX: 115#/85#
RX+: 135#/95#. Strict Handstand Push-Ups

Workout Tip

AX – For masters athletes or novice athletes that want to move and have fun.

RX – Most athletes that have training experience and want a little push!

RX+: Competitive athletes that want a little more dose of the good stuff.

Power Cleans: you should choose a weight that you can perform in quick singles. This station should not take you more than 90 seconds to complete. Scale load as needed

Handstand Push-Ups: can be modified to strict handstand push-ups or to shoulder to overhead with the barbell that you power cleaned!

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Saturday 03.16.19

Warm-Up

A) 3 Rounds:

30 Singles
15m High Knees
15m Butt Kickers
15 Tempo Dumbbell Press

B) 2 Rounds:

10 Step-Ups, on a Box
10 Strict Press
10 Calorie Bike

Strength

Push Jerk

Heavy 3
Then 1×3 at 90% of heaviest 3 rep.

Objective: build to a heavy 3 rep Push Jerk. Then take 10% off that number and perform the designated number of sets for 3 repetitions.

Workout

Capacity

30 Calorie Bike

3 Rounds:

2 Muscle-Ups
4 Strict Handstand Push-Ups
8 Kettlebell Swings, 70#/53#
20 Calorie Bike

2 Rounds:

2 Muscle-Ups
4 Strict Handstand Push-Ups
8 Kettlebell Swings 70#/53#
10 Calorie Bike

1 Rounds:

2 Muscle-Ups
4 Strict Handstand Push-Ups
8 Kettlebell Swings 70#/53#

Workout Tip

Muscle-Ups: if you are unable to perform muscle ups, perform 2 strict ring pull ups.

Handstand Push-Ups: if you are unable to perform strict hspu, scale to strict dumbbell press.

Kettlebell Swings: should be heavy but completed in 1 set of 8 each time you pick them up.

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Open 19.3

Week three of the 2019 CrossFit Open is here! Get Rich Froning’s tips and strategies to tackle this challenging WOD.

Mobility

Upper body range of motion key. The thoracic extension is needed, so practice extending back over a roller or small object. Open the ‘scapulas’.

– Banded Good Mornings for hamstring activation

Warm Up

3 rounds:

20 seconds Handstand Hold against a wall
30 seconds active movement (jump rope/row)
3 Push-Up

Workout

For time:

200-ft. Dumbbell Overhead Lunge
50 Dumbbell Box Step-Ups
50 Strict Handstand Push-Ups
200-ft. Handstand Walk

Men use 50-lb. dumbbell / 24-in. box
Women 35-lb. dumbbell / 20-in. box

Time cap: 10 minutes

Workout Tip

Dumbbell Overhead Lunge: stack the weight over your body. Keep your elevated arm as close to your ear as possible. 50ft per set if you’re going to break it up

Dumbbell Box Step-Up: steady and consistent, alternate legs you step up with. Rotate direction as you step down to minimize transitions, inhale before you step up, exhale at the top.

Strict Handstand Push-Ups: break these up from the start, sets of 5 reps. Rest in the bottom, don’t come off the wall

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