Workout of the Day
SKILL
Handstand kick ups and Holds
Notes
Today is all about building confidence and control upside down. Use the time to practice smooth kick-ups and strong, active handstand holds. Keep the focus on technique and body position.
When kicking up, start small and controlled, then build height as you feel more confident. Think about stacking your hips over your shoulders and pressing the floor away with strong, active arms. Don’t rush, find balance with tight legs and a strong core.
For the handstand holds, aim for short sets of 10–20 seconds where you can stay in a good hollow body position. Quality holds will help you build strength and balance faster than maxing out until you fall.
Practice safe bail-outs. If you feel yourself tipping over, turn your body into a cartwheel rather than crashing down.
METCON
Partner “JT”
For Time
42-30-18
Handstand Push-Ups
Ring Dips
Push-Ups
Intent: 15-20 min
Notes
Accumulate the total reps listed as a team. For example: Partners trade sets of 7 HSPU until each has done 3 sets (21 reps) to get to 42 total. Then move to dips, and so on.
This is a pressing stamina test with a lot of volume. Shoulders, triceps, and chest will fatigue quickly. The push-ups will arguably be the most difficult reps you have ever attempted. For most, this is a workout that requires patience and perseverance.
Expect to experience muscular fatigue rather than cardio-respiratory fatigue. When dealing with muscular fatigue, you must rest long enough for your muscles to recover before you continue. Work with your partner to break up reps early and often so you don’t hit failure.
HSPU and Dips are athletes choice: strict or kipping. Prerequisite to kip is at least 1-3 good strict reps through full range of motion.
HSPU: focus on a solid lockout and avoid letting your midline collapse.
Dips: Keep rings close to your body, move through full range, and avoid rushing the lockout.
Push-ups: steady and clean—chest touches, elbows extend fully.
Scaling
Scaling option A:
42-30-18 reps for time of:
Box Piked Handstand Push-ups
Banded Ring Dips
Push-ups
Scaling option B:
30-24-18 reps for time of:
Seated dumbbell shoulder press
Foot-assisted Ring dips
CrossFit Group Class Programming Template (WK2/8)
Pierre on Handstand Push-Ups
Want to improve your handstands?? Try the Handstand Class!
Reminder that we host three weekly classes with Coach Suzanne Michelle designed to improve your strength, confidence and skill level with all things inversion!
This is a modern approach to hand balancing: we’ll learn rules—and then break them! Expect a deep dive into inversions that expand your movement practice, whether you’re a seasoned hand balancer or brand new to the idea.
Bring an open mind, patience, and the ability to touch the floor. All ages, sizes, and experience levels are welcome. Let’s explore what’s possible when we flip things upside down.
Coach: Suzanne-Michelle (Suzy) is a pole artist, aerialist, hand balancer, and certified instructor with over a decade of experience. Expect supportive coaching, creative progressions, and lots of constructive feedback.
Schedule: Mondays & Thursdays at 6:30pm, Wednesdays at 11:00am in the Annex
Leave a Reply