Handstand pushup session
RX – If base strength of 2+ Strict handstand pushups is there, practice the CrossFit kip, linking 3-5 HSPU with either ab mats to get fluency throughout the movement.
Scaled – If unable to perform a strict handstand pushup you may choose one of each and rotate through 1 & 2
3-5 Sets of wall walks – Walk your body close to the wall intending to get your tight body with nose touching the wall and hold up until 30 seconds.
A1. 3-5 Sets of practising kicking up to the wall to hold upside down for up to 30 seconds.
A2. 3-5 Sets of strict dumbbell press x 4-6 repetitions AHAP
A2. 3-5 Sets of Klokov press press x 4-6 repetitions AHAP
A2. 3-5 Sets of Hand stand negative (Must be a slow descent, no falling onto head) x 4-6 repetitions AHAP
A2. 3-5 Sets of bench press x 4-6 repetitions AHAP
Row 250 meters
25 Hand release pushups
Row 200 meters
20 Hand release pushups
Row 150 meters
15 Hand release pushups
Row 100 meters
10 Hand release pushups