Tuesday, August 25, 2015


Hope you are all having a great day on the Island. Had a nice little workout today at Apple Valley CrossFit. If you are ever in these parts come check it out!


Handstand Pushup Strength Progressions

  • Strict Handstand Pushups x 3-5reps x 2sets OR Handstand Holds x 10-15 secs x 2sets

Scale these movements as needed. Scaling them can be either making it more difficult for yourself by adding a deficit or adding abmats to decrease the distance you have to push. 

8min EMOM

  • 0: 4-8 Handstand Pushups (strict, kipping, or from a box)
  • 1: 150m run

Pretty straight forward. Find a number that challenges you on the handstand pushups and on the run push the pace so you have some rest.


  • 20 Ring Rows
  • 20 Pushups
  • 40cal row
  • 20 Pushups
  • 20 Ring Rows

Another bit of muscular endurance training in a whole other way. Just the progression you are going to use for the ring rows and try to stick that progression for the final 20 reps. It should gas your upper back and biceps before you run out of gas in your lungs. 

- Team 782