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2/11/2017 D.U. hand stand pushups


2/11/2017 D.U. hand stand pushups

Midcoast CrossFit – Skill Class

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Metcon (No Measure)

10-15 min progressions:

D.U. :

~ no rope hopping (knees bend when you hit the ground, straight when you jump)

~ 10 singles into 1 double under

~5 singles into 1 double under

~ 1 single, 1 double under

~ D.U. 5 in a row then rest


~ body bend hands on floor (go over angle)

~ with a box (go over box height and body angle)

~ tripod on floor/against wall

~ tripod into the kick up

~ upside down kick into wall (this is the top position)

~ the strict/kip HSPU

Metcon (No Measure)


30 seconds of D.U. attempts (will go based on where you are in the progressions)

remaining time air squats


4-6 reps of HSPU

(half of where you are at now, other half is the next progression

remaining time air squats

Metcon (Time)

4 rounds:

10 D.U. or 6 hspu

10 burpees

10 push-ups

1 min rest

2 min amrap:

nest progression movement

Metcon (No Measure)

accessory Work:

seated DB strict press (4×6)

overhead medball wall touches (3×30 seconds)

weighted DB step ups (20 box) (4×6 each leg)

3×8 box jumps (speed)

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