Handstand Push Ups Strict and Kipping skills

3 minutes double under practice

Mobility- Shoulders, wrists and Hamstrings

Skill Warm up: 3 min
5 shoulder dislocates
5 scapula Push ups
Hollow Holds 20 seconds

Free Standing Handstands:

• T-kick
• finding your balance

Handstand Push up Progression work:

• Tripod Stand- establish correct ROM
• Pike Push up
• HSPU on Boxes 3 reps x 3 sets
• HSPU to Ab-mats

Kipping HSPU Progression

• Hip extension on floor
• Hip extension up wall
• Kipping HSPU controlled lowering!! free standing with me as well

WORKOUT: Optional- this is a opens style workout similar to last year

7 Minutes Of:

2 Cleans- 185/125, 155/95

2 HSPU

2 Cleans

4 HSPU

2 Cleans

6 HSPU

2 Cleans

( HSPU can be modified to box HSPU or floor pike push ups as needed)

**** continue to go up 2 reps of the HSPU  until 7 minutes is up.

Kipping Pull Ups and Kipping toes to Bar

Warm up: 3 sets of:

• 30 Single Jump rope or 15 doubles
• 10 Hollow rock
• 5 shoulder dislocates

Stretching the shoulder and wrists

Shoulder stability and core strength

• A1: 5 KB windmills each arm x 3 sets rest 45 sec
• A2: 20 sec arch hold x 3 sets with PVC in hands
• A3: Arch to hollow transitions- rolling
• A4: 6-8 'V' snaps x 3 sets

Skill Work for Kipping:

• two positions of the Kip
• the tap swing for the kip
• Hand release for that moment of weightlessness
• Working the push AWAY to help with connection
• Putting it all together

Adding the Toes to Bar mechanics

• Strict toes to bar or best attempts
• knees to chest with quick kick
• full ROM straight leg Toes 2 Bar
• 
  

WOD: 

 "Cindy"- Slimmed down ;0)

12 min of:

5 pull ups

10 push ups

15 Air squats

We can modify as needed for people who need to scale.