At Home – Thu, Apr 13
CrossFit Timoro – At Home
Warm Up (No Measure)
2 sets:
:30 PVC pass throughs
:30 pike handstand shoulder taps
3 inchworms + 3 push-ups/rep
:30 handstand hold
2 sets:
:30 seated straddle stretch
10 seated straddle leg lifts
2 sets:
1:00 press-to-handstand practice
2 deficit strict handstand push-ups
– Rest as needed.
Metcon (No Measure)
EMOM 10:
1 press-to-handstand
5 sets:
2 deficit strict handstand push-ups
– Control the negative for :05.
– Rest as needed.
WORKOUT NOTES
1 press/minute and 2 unbroken HSPU.
“Heavy” and high-skill bodyweight workout.
Scale the press-to-handstand with negatives on a wall or a press from a headstand/tripod position. Reduce the HSPU ROM as needed to control the negative for :05 for 2 unbroken reps.
Perform pike push-ups with a deficit as needed.
Post Workout (No Measure)
2 sets:
1:00 max-reps sit-ups
directly into…
1:00 cumulative overhead DB hold
– Rest 1:00 between sets.
– Use two DBs.