Monday May 15, 2017


CrossFit Division: The handstand push-up is a gateway movement that opens the doors to a world of drills and skills that are marvels of balance, agility, coordination, accuracy, and remarkable upper body strength. Give yourself every opportunity to learn this exercise. “Diane” will help.

Part 1 . Spend 7:00 Minutes: Handstand Floater Practice (or Free Standing Handstand Practice)
A handstand floater is kickup to the wall, and slowly peeling one foot at a time off the wall in an effort to find time in a free-standing handstand. Rest as needed between efforts… this is practice, not an attempt to find total max seconds in a handstand.

Part 2. Back Squats 5-3-1
Set #1 – 5 Back Squats @ 73% of 1RM Back Squat
Set #2 – 3 Back Squats @
78% of 1RM Back Squat
Set #3 – 1 Back Squats @
83% of 1RM Back Squat
Set #4 – 5 Back Squats @ 78% of 1RM Back Squat
Set #5 – 3 Back Squats @ 83% of 1RM Back Squat
Set #6 – 1 Back Squats @ 88% of 1RM Back Squat
Set #7 – 5 Back Squats @ 83% of 1RM Back Squat
Set #8 – 3 Back Squats @
88% of 1RM Back Squat
Set #9 – 1 Back Squats @
93% of 1RM Back Squat
Set #10 – 15 Front Squats @ 54% of 1RM Back Squat
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