CrossFit LaSalle, Thrive Performance – CrossFit
A: Handstand Push Ups 2
Lv1: 10 minutes practice of wall climbs to handstand facing
the wall. Try to get nose and chest to touch the wall.
Then 1 max handstand hold
Lv2: 10×1 negativeHSPU. Go up 1rep a week till you move to the next level.
Then 25 Knee on Box HSPU
Lv3. 1 strict HSPU EMOM (Every Minute On the Minute) for 10 minutes. As you get better work up to 2 and 3 reps per minute.
Then, as many kipping HSPU’s as possible in 3 minutes. Add :30/cycle till you get to 5 minutes. Each cycle the goal is to get more reps than the last.
LV4. 4 sets of: 5 strict HSPU. Rest 1 minute.Then, As many kipping HSPU as you can do in 5 minutes.
B: Metcon (Time)
team of 2
100 burpee DB DL
100 db hang power cleans
100 db thrusters
100 db step overs