Skill

EMOM for 10 Minutes
30 seconds of strict handstand push-ups

Today we’re working on handstand push-ups in their strict form.  Strict hspu require more strength than kipping so scale if you need to but keep the stimulus intact. Keep your feet on the ground or use a box and perform push-ups in a pike position if you are still building the strength.  If you are just learning the movement using 1 or 2 abmats is okay but remove them over time as you gain proficiency.  Focus on finding the same tripod position that you do in kipping hspu and keep your body tight as you lower yourself down and press back up. Handstand push-up sets are hard to maintain so keep that in mind when deciding how many to do during each work period. If you require more than 2 abmats to get the reps done you will be better off using dumbbells for some seated dumbbell presses.

WOD

AMRAP in 15 Minutes

200M Run
15 Kettlebell swings 32/24 kg
10 Chest to bar pull-ups

Workout notes

Today’s workout is a long duration triplet with a short run along with a small set of kettlebell swings and pull-ups. The set of swings are not meant to be max effort so break up the set of fifteen into one to two sets so you can protect your grip for the upcoming set of pull-ups.  Similar to the classic CrossFit workout “Helen”, the set of pull-ups might seem like they are on the smaller side but they’ll feel much harder than usual due to the preceding kettlebell swings.  Chest-to-bar pull-ups present a much harder challenge than chin over bar pull-ups.  Scale to chin-over-bar pull-ups, jumping pull-ups or a standard  that you can consistently maintain deep into the workout when you are fatigued.