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Tuesday 6/25/19

By Wodify | In WOD | on June 24, 2019

West End CrossFit – CrossFit

Helen (Time)

3 Rounds for time of:
400m Run
21 Kettlebell Swings, 53# / 35#
12 Pull-ups

Open Athletes

Strict Handstand Push Ups

1 Attempt for max repetitions

*If you have less than 3 strict HSPU, spend some time growing strength in the range of motion.

Two options:

Dumbbell stict presses

Barbell half presses

DB strict press – Choose a loading that allows for at least 8-10 reps and go as far as you can from there. Aiming to be in the 8-15 rep range.

Barbell Half Presses – Using a barbell, the ROM is from forehead level to lockout overhead. This trains the specific rom of the handstand push up. Same aim as the db strict press- choose a weight that allows for at least 8-10 reps, with the aim of getting into the 8-15 rep range.

Strict pull ups

1 set for max reps


Recovery Bike

10:00 Effort

Mins 1+2 – Light

Mins 3+4 – Moderate

Mins 5+6 – Moderate/Fast

Mins 7+8 – Moderate

Mins 9+10 – Light

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