Hey, what's up, folks? It's Ben from WODprep, and today, we're diving into the final lesson of our five-part series on the five essential movements you must know heading into the CrossFit® Open.
In this last lesson, we're tackling a bit of a wildcard - the strict handstand push-up. Now, you might be wondering, "Ben, why bother practicing something that might not even show up in the Open?".
Well, here's the deal: if strict handstand push-ups do make an appearance and you can't nail them, you're in a tough spot. Learning these takes time, strength, and dedication, so if they pop up and you're not prepared, your workout is pretty much over.
But here's the kicker - mastering strict handstand push-ups not only sets you apart from the pack, but it also has incredible carryover to other common Open movements.
Think about it: if you can handle strict handstand push-ups, Kipping handstand push-ups become more manageable due to the reduced strength requirement.
Your prowess in handstand walks improves with enhanced strength and control, and even movements like wall walks become less taxing. So, the benefits extend beyond just the strict handstand push-up itself.
Now, let's break down how to tackle this movement with minimal equipment.
All you need is a wall and some padding. I've got my wall set up to the RX standard - 10 inches away and 30 inches wide. Practicing to the Open standard is crucial, ensuring that your reps count when it matters.
Tip 1: Practice To The Open Standard
When doing handstand push-ups, use the tape as your guide to maintain the correct width and distance from the wall. Don't risk developing bad habits that might cost you during the Open.
Now, if you feel you lack the strength for a full handstand push-up, no worries. Enter handstand push-up negatives.
Tip 2: HSPU Negatives
Kick up to the wall and gradually lower yourself down, mimicking the movement of a strict handstand push-up. This reduces the range of motion, making it more accessible for those still building strength. As you progress, remove padding to increase the challenge.
But let's say negatives are a walk in the park for you now. Time to introduce partial range of motion handstand push-ups.
Tip 3: Partial ROM HSPU
Elevate your head with pads to shorten the range of motion. As strength builds, reduce the height, progressively increasing the difficulty. These partial reps help strengthen muscles over a broader range of motion.
Consistency is key.
Practice a few times a week, following these progressions, and watch your shoulder strength, mobility, and stability improve over time.
And remember, the benefits extend beyond just strict handstand push-ups - it'll positively impact your performance in various Open movements.
So, if you're aiming to conquer the next CrossFit® Open and maximize your score, check out WODprep Academy.
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I hope these tips help you prepare for strict handstand push-ups and other Open movements.
Until next time, peace out!
If you want to read the full series, click the links below! Enjoy!
Learn Chest to Bar Before The Open
Nail Unbroken Toes to Bar Before The Open
How To Learn Double Unders Before The Open
Get Muscle Ups Before the CrossFit® Open! (Bar or Ring)