Perpetual Fitness – CrossFit

Happy Birthday to Judson Forner!! keep up the awesome work in the gym and keep grinding, great job JUD!

Skill

Handstand Push Up Skill Work

Level 1: 15-20 Strict Push ups

-Work on mastering a Push up w/ no band/knees

Level 2: Handstand hold/walk ups

– Comfortably hold yourself inverted for 60 seconds.

– Hand Stand Walk ups: Start in standing pike position. Walk hands one hand length at a time with straight arms until your body is extended with hands forward of your head. Repeat the process in reverse until back in the pike starting position. 10 walk-ups is a good starting point. be able to do 2 or 3 sets of this before moving to the next progression.

Level 3: Partial range hspu

– Handstand position and practice lowing until just before you lose control and press out of that… 15 reps

Level 4: Working on Kipping HSPU/Stringing together 5-10 Reps

– Work on Bringing the knees down/Butt against the wall and driving those legs up

– Stringing 5-10 reps at a time

Level 5: Added range of motion

-Now that you have 10 hspu’s under you belt start adding range of motion, generally an inch at a time is a lot to work with.

– Use plates

Level 6: HSPU’s with bands

– Using a Light Band and a partner to help get bands in place

– Do not attempt unless you are comfortable doing atleast 10 HSPU at a time

– The bands will add tension through the entire body and force the athlete to press faster than normal HSPU’s

Metcon

Jack (AMRAP – Rounds and Reps)

20-Minute AMRAP of:

10 Push Press, 115#

10 Kettlebell Swings, 53#

10 Box Jumps, 24″
In honor of Army Staff Sgt. Jack M. Martin III, 26, of Bethany, OK,died September 29th, 2009
To learn more about Jack click here