Train West Van – CrossFit
Warm Up (No Measure)
For Quality
10-8-6-4-2
Overhead Squat / Dowel or Empty Bar
Scap Swimmer
Scap Pull Up
Handstand Push Ups (No Measure)
Beginner HSPU
4 Sets
0:20-0:30 Handstand Hold
8-10 Tempo Push Ups [4111] [Hold above ground w/tension]
30/30′ DB Overhead Carry
[Full Lock Out]
[Rest 0:30 between movements]
Intermediate HSPU
[Have Some Reps]
4 Sets
2-5 Strict Handstand Push Ups at Challenging Progression
12-15 DB JM Press [Floor]
2:00 Ski/Row Recovery
Advanced HSPU [Have 10+ Reps]
4 Sets
Max Effort SHSPU
2:00 C2 Bike Recovery / Echo No Arms
Push Press
EMOM x 10 [Alternating]
Odd Mins : 5 Push Press [Build]
Even Mins : 8/8 Chainsaw Row
Finisher – 1 Max Effort Set of Push Press
at 65% of 5
3 Sets
15 Barbell Z-Press
10 Side Delt Raise
20 Bent Over Flys
0:20 Dead Hang From Bar
[Z-Press Empty Bar, Add Tempo to make challenging]
Extra Credit (No Measure)
Accumulate
100 Light Band Face Pulls
1:30 Side Plank/Side