Bellhouse Crossfit – CrossFit

Handstand Push Ups (Day 2) (Checkmark)

WARM UP

2 rounds:

10 PVC Pass Throughs

10 PVC Trunk Lifts

10 second Handstand Hold [against wall or Pike Box Hold]

5 Push Ups

WORKOUT

Advanced & Intermediate:

Minute 0-2: Max Kipping Handstand Push Ups

Minute 3: REST

Minute 4: Max Strict Handstand Push Ups

Minute 5: REST

Minute 6: Max Push Ups

Beginner

Minute 0-2: Max Box Handstand Push Ups or Max Plank Hold

Minute 3: REST

Minute 4: Max Push Ups or Modified Push-ups

Minute 5: REST

Minute 6: Max Hold of Pike Box Handstand or Plank

Partner Cindy (AMRAP – Rounds and Reps)

AMRAP 30

5 Pull Ups

10 Push Ups

15 Air Squats

-relay style with one athlete working at a time to complete the entire round before the other athlete can begin

Modifications

Pull Ups – Jumping pull ups, Ring rows

Push ups – Knee push ups, Box push ups

Air Squats – Alternating lunges

Mayhem Mini-Pump – Glutes and Core (Time)

4 rounds:

10 Deficit Sumo DB/KB Deadlift @ moderate weight

10 GHD Hip Raise @ moderate weight

10 Single leg DB Romanian Deadlift (each side) @ moderate weight

7 Alligator Rolls (each side)

10 Standing Banded Pallof Press (each side)

*Rest 3 minutes b/t rounds

Mobility (No Measure)

1 min standing QL doorway/rig stretch (each side)

1 min foam roll lats (each side)

1 min thread the needle (each side)

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