15 Min AMRAP
5 Strict HSPU5 Kipping HSPU250/200m Row50 Double Unders12 Box Step Ups 24/20”
WODprep Strategy Top Tips:
Warm-up (7-10 minutes):We’ll be accumulating a lot of pressing today, so use a warm-up that includes inchworm push ups, banded pull aparts, and handstand holds.
Stimulus:Building Upper body pushing and overhead shoulder fatigue with limited rest
Strategy:Today’s workout is all about the handstand pushups. We want to try to shoot for unbroken sets, resting in between the strict and kipping movements if we need to. If we push the other pieces too fast, we’ll get back to the wall without having enough time to recover. So move on the row, double-unders, and step ups as an opportunity to help the arms and shoulders to recover
- Strict Handstand Push-ups:Having a strong kickup and lockout position is important in the strict HSPU. Send your body toward the wall in a straight line, and drive hard to extension.
- Kipping Handstand Push-ups:The kipping handstand push up is much more about timing and rhythm. Ensure a stable descent before you bring your legs down, and drive hard to get your body back to lockout. Think of your legs like a wall ball, which has a slight arc away from the wall, but quickly gets back to the wall for your lockout.
- Row:The row today should be performed at a pace where you’re not lagging, but not blowing yourself up. Aim for a controllable pace that can let you hit quality double unders.
- Double Unders:The double unders are the sneaky part of today’s workout. Ensure you have arms tight by your side, and really use your wrist, so that your already tired shoulders don’t have to do any more work than they need to.
- Box Step Ups:This should be thought of as an active recovery. Literally, shake out your arms and keep a good rhythm.
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Want more workouts like this? This workout came from our WP Masters RX Online CrossFit Programming.
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