Skill

EMOM for 10 Minutes Straight set of Handstand Push-Ups

In this EMOM you will be attempting a set of handstand push-ups every minute for 10 minutes.  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.  Resist stacking more than 2 abmats because this takes away from the technique and range of motion of a HSPU. Rather complete pike push-ups, as these work through a similar range of motion.  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.

WOD

For time

21 Deadlift 225/155 lb
400 M Run
18 Deadlift 225/155 lb
400 M Run
15 Deadlift 225/155 lb
400 M Run
12 Deadlift 225/155 lb
400 M Run

Workout notes: Today we’re testing a four round couplet of deadlifts and running. This workout comes to us from CrossFit.com. This combination is difficult as both movements tend to emphasize posterior chain strength and stamina.  Be very careful that you protect your back by maintaining a straight lumbar throughout the entire range of motion during the deadlifts.