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March 21, 2015

Skill

Handstand Push-Up Practice

Work on your kipping handstand push up technique.  Establish a good movement and scaling option based on your current skill level.  Our baseline is being able to hold1 minute in a handstand and do 15 consecutive push-ups on the floor.  If you do not have that capability yet you might be served best by doing pike push-ups on the floor or with your feet on a box.

 

WOD

“CrossFit Open 15.4”

AMRAP in 8 minutes
3 handstand push-ups
3 cleans
6 handstand push-ups
3 cleans
9 handstand push-ups
3 cleans
12 handstand push-ups
6 cleans
15 handstand push-ups
6 cleans
18 handstand push-ups
6 cleans
21 handstand push-ups
9 cleans
Etc., following same pattern

M 185 lb.  F 125 lb.

Workout notes:  If you are trying to go as prescribed on this workout you may perform your cleans as a power or squat clean if necessary. If you are scaling chose a heavy weight that you can perform single power cleans.  If you go unbroken and get really far in the workout you are either really strong or possibly went a little too light.  For those of you scaling HSPU use a method you can perform at least a few at a time when fresh. Anything above two abmats is likely too much assistance to get quality work in.

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