Workout of the Day
SKILL: Kipping HPSU
Skill Development
Review basic body positioning and sequencing around kipping HSPUs
Skill Foundation
If you know you can’t do Kipping HSPUs, work on your wall supported handstand kick-up.
METCON
20:00 AMRAP
21/16 Calorie Row
15 Box Jump Overs
9 Kipping or Strict HSPUs
Notes
HSPU: If 9 is too much scale to 6 reps. If you’d prefer not to perform (or can’t) HSPUs, use two DBs and perform 15 Strict Presses per round.
ASSISTANCE
Dumbbell LTEs
3×12-16
Prone Snow Angels (weighted if able)
3x:45
CrossFit Group Class Programming Template (WK6/7)
Welcome recent Foundations grads Erik and Nivi!
The Kipping HSPU
Typically we program Strict Handstand push-ups however with The Open coming up, it’s a good opportunity to give these a shot. These are essentially inverted push presses where an initial closing then opening of the hip creates momentum we can use to assist the upper body pressing portion. A key difference in kipping versus strict is that with kipping HSPUs there will be a point at which you need to maintain a controlled headstand as you bring the hips back into the wall and tuck the knees. Make sure you don’t crash down into this position and you remain on tension with your arms supporting most of your weight. Your coaches will review the mechanics of all this in class today but if you’re newer or out of practice, go a little slower in the metcon today and focus on body control and alignment. (as always, for everything.. but doubly today)