5/15/17 – HSPUs

rikki good morning


Tomorrow’s focus is handstand pushups in both Performance and Fundamentals classes.  If you know you don’t quite have the strength to perform at least the eccentric portion of the hspu, then please be sure to participate in Fundamentals class during the 530pm and 630pm time slots to go through the modifications and get some strength work in!

CrossFit Performance

6 Rounds for Time

5-10 HSPUs

50 Double Unders

CrossFit Fundamentals

A. Z Press @21X1 – 2×10

B. Modified HSPU @21X1 – 2×10


6 Rounds for Time

10 Z Press or Mod. HSPU

25 Russian KB Swings

Olympic Weightlifting

A. Snatch – 3×1 @80%

B. Clean & Jerk – 3×1 @75%

C. Snatch Pull – 3×2 @100%

D1. Front Squat -5×1 @87%

D2. High Jump – 5×5, jump into highest jump possible