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.