Workout of the Day
SKILL: Handstand Push-Up Foundations
METCON
Every 2:30 x 6 sets
6-12 Handstand Push-Ups
12/10 Calorie Row
Notes
Advanced athletes already doing big sets of HSPU unbroken consistently in metcons should aim for the high end of the rep range and work on completing each round in about 1 min. We will also have regressions and a Barbell Press option for today’s workout.0
Those building endurance with the skill or consistent mechanics should scale one or both movements as needed in order to finish each round in 1:15 or less.
To execute the movement with full range of motion, your head will touch down to the same level/surface your hands are on. To scale, use up to 1 Abmat.
Pre-requisite to kip is at least 1 strict rep.
Use this progression to help make scaling choices. If you have…
0 Strict HSPU (full ROM): perform 5-10 Box Piked Reps or 5 Heavy Barbell Strict Press.
1-5 Strict HSPU: perform 2-3 Strict + an optional sub-maximal kipping set
5+ Strict HSPU: perform up to 12 reps per round, mixing strict and kipping as desired
STRENGTH
4 Sets:
Part 1:
20+ seconds: Hollow Rocks
8-10 ea side Single Arm DB External Rotations @ 3011 tempo
Part 2:
4 Sets:
10-15 Single DB Overhead Tricep Extensions @ 2011 tempo
(Group Class Programming WK2/8 )
Sign up for a Tarot Reading at the Art Show!
This year’s art show features several interactive components including live tattooing, mini pottery classes as well as 3 card Tarot Readings by Leah Raye. Readings are $15 and can be signed up for at the link below:
Register for a Tarot Reading at the 2026 Community Art Show
Hollow Rocks
A note about Hollow Rocks from the CrossFit Training crew:
“A seemingly innocuous little exercise, the hollow rock is a staple of gymnastics conditioning and excruciatingly tough when performed correctly. The idea is to rock like a rocking chair with your arms extended overhead and your legs out straight. There’s a flat spot that creates a visible “clunk” caused by weak contraction of the lower abs. Take the “clunk” out. The smoothness of your rocking speaks to your lower ab strength.”