Skill

EMOM for 10 Minutes

Straight set of Kipping Handstand Push-Ups

In this skill work you will be attempting a set of handstand push-ups every minute for 10 minutes. Treat this as skill work and do not do a max set.  Performing 2-3 well timed reps with a solid kip will be more beneficial than trying to max out and hit failure.  A successful EMOM like this would be hitting the same number every round.   This is a higher skill gymnastic movement that requires a lot of upper body strength.  A great way to scale the movement for individuals that are comfortable being inverted and have the strength, is stacking 1 or 2 abmats.  More than 2 abmats will take away from the technique and range of motion of a HSPU. To scale this movement complete pike push-ups, as these work through a similar range of motion and will build up the strength needed for handstand push-ups.  For pike push-ups keep your legs straight as you complete each rep.  At the bottom of each rep your hands and head should create a triangle.  To increase the difficulty of the pike push-up try putting your feet on a box.  Seated dumbbell strict press are also a great scaling option for this skill to help build overhead pressing strength.

WOD

“Jack”

AMRAP in 20 Minutes
10 Push Press 115/85 lb
10 Kettlebell Swings 24/16 kg
10 Box Jumps 24/20″

Workout notes: The workout today is a CrossFit hero workout honoring Army Staff Sgt. Jack M. Martin III who died September 29th, 2009, in Jolo Island, Philippines.   Hero workouts are typically longer overall or harder combinations of movements than you might normally see in your average workout.  The Push Press will likely be the movement that needs the most attention during your setup.  To perform a true Push Press you drive the bar the bar up with your torso but finish with your arms. Scale appropriately to a weight with which you can perform a set of 10 during the warm up. Going unbroken isn’t required but if you are not able to do it when you are rested you may have gone too heavy.  For those of you that have been swinging the 32/24 kg RX regularly don’t be afraid to go heavier than the “Rx” version of this workout and swing your normal weight. This is a hero workout so challenge yourself!