Kipping HSPU tips!
If you're starting to get into kipping hspu or are already doing them, chances are you're looking for ways to get better. In class, our coaches will come around and check on what you're doing, giving some important pointers for both safety and efficiency.
It does help to check out other resources prior to coming in though. This way you can check off the basics by yourself and then your coaches advice will take you that much further. Take a look a the video below that discusses 4 faults when people are working on kipping handstand pushups.
Coming in with a bit more preparation and knowledge goes a long way in CrossFit, and not just for handstand pushups. All of the skills we work on both inside and outside of wods are improved with practice (and practice of the right things!). So don't be afraid to check out official CrossFit.com instructional videos or other videos from proficient coaches to bump up your skill level.
See ya soon!
TRAINING WEDNESDAY THURSDAY
WARM UP: 3 x
3 inchworm plus pushup
6 band pull aparts
9 air squats
SKILL ENDURANCE WOD
Every 3 mins for 21 mins do:
5 Handstand Push-ups
25 Double Unders
Lots of options here, but the goal is basically unbroken reps for all 7 rounds. Your max reps for each movement should be at least double the wod reps to make this happen!
FG3: Scaled rom hspu or 1 wall walk or 20sec hs hold
FG2: HR pushups x 2 (can be scaled), jumping pullups, 25 single skips
Fg1: scale as needed
CP1: add 1 rep to the hspu and pullups each round
CP2: 7 ctb pullups, 5 strict hspu, 40 du
CP3: sub 5 bar or ring MU in for the pullups
5 rounds for quality of:
10 T Rotating Planks
12 Bulgarian Split Squats
14 V Sit-ups
16 Band Tricep Push Downs
If time allows! planks and bulgarians are total reps, so do half on one side and half on the other