Handstand Push-ups & Burpees Combo

Warm-up

  • 2:00 Wrist Mobility
  • 2x45s Wall-facing Handstand Holds
  • Pendlay Rows
    • 10×45
    • 10×65

Back

3 Sets

  • 8 Pendlay Rows (95#)
  • 12 Straight Arm Lat Pulldowns (60#)

3 Sets

  • 8/8 Kroc Rows (53#)
  • 8 Lat Pulldowns (115#, double handle)

Conditioning

3 Rounds

  • 1:00 HSPU
  • 1:00 Burpees
  • 1:00 Rest

I went 17-16, 12-15, 12-17. Never did more than five handstand push-ups in a row. These two movements are such a nasty combo.

Midline

4 Sets

  • 20s OH Crunches (legs up, 50#)
  • 10s Rest
  • 20s Bicycles (slow)
  • 10s Rest
  • 20s Plank DB Pull Through (60#)
  • 10s Rest
  • 20s Hollow Hold
  • 10s Rest

I got 14 crunches, 18 bicycles, and 12 pull throughs each round. It was a fight, but I held the hollow hold the entire 20 seconds each time.

Changing Time

Warm-up

  • 20 PVC Passes
  • Wrist warm-up
  • 3x30s Wall-facing Handstand Holds
  • 10 alt DB Hang Snatch (15#)
  • 10 alt DB Hang Snatch (30#)

Midline

4 Rounds

  • 10 Hollow Rocks
  • 10 V-ups
  • 25s Rest
  • 10 Tuck-ups
  • 10s Hollow Hold
  • 25s Rest

Took me 5:50.

Conditioning

30:00 AMRAP (Partner)

  • 10 alt DB Hang Snatch (40#)
  • 10 alt DB Hang Snatch (40#)
  • 10 Burpee
  • 10 Single Arm OH DB Walking Lunge (40#)
  • 12/8 cal Row
  • 40 Jump Rope (singles)

Haven’t done a walking lunge like that in ages. B went first and we alternated back and forth with each thing. I got through 5+5.

A Chipper Pyramid

I’ve been so busy trying to finish up a shelf/light for the living room and getting started on the kitchen remodel.

Warm-up

  • 20 PVC Passes
  • 10 Trunk Twists
  • 10 Toe Touches
  • 10 Air Squats
  • 2:00 Wrist Mobility
  • 3 Bear Hug Sandbag Squats (100#)

Gymnastics

2 Sets

  • 30s Wall-facing Handstand Hold

Conditioning

  • 40 cal BikeErg
  • 35 Sit-ups
  • 30 Double DB Box Step-ups (24″, 35#)
  • 25 Push-ups
  • 20 Double DB Hang Power Cleans (35#)
  • 15 Bear Hug Sandbag Squats (100#)
  • 20 Double DB Hang Power Cleans
  • 25 Push-ups
  • 30 Double DB Box Step-ups
  • 35 Sit-ups
  • 40 cals Row

I held a sub 2:00 pace on the bike, went 20-10 on my first set of step-ups, 5×5 puh-ups both times, unbroken cleans and squats, 3×10 on second set of step-ups, and and even faster than 2;00 pace on the row. Finished in 17:52.

Against the Wall

Warm-up

  • 80’ Lateral Monster Walks
  • 80’ Monster Walks
  • 10 Monster Squats
  • 10 Monster Toe Touches
  • 3 Sets
    • 40’ Tip Toe Walk
    • 10 Calf Raises
  • 20 PVC Passes

Handstand Holds

  • 2x 30s Back to Wall
  • 2x 30s Facing Wall

It’s been too long!

Legs

4 Sets

  • 200/250m TrueForm Run
  • 10 Goblet Squats (45# KB)
  • 16 Cossack Squats

3 Sets

  • 400/500m Standing BikeErg
  • 5/5 Goblet Deficit Reverse Lunges w/ Knee Up (35# KB, 1×55 plate deficit)
  • 14 Sumo KB Deadlift (70# KB)

These are both great combos.

Simple, Effective, Deceiving

Warm-up

  • 10:00 BikeErg (5,070m)

Handstands

  • Wrist Warm-up
  • 40 Bottoms Up KB Press (20#)
  • 1:00 Wall-facing HS Hold
  • 1:00 Wall Walk
  • 4×5 Kick-ups (balance)

I did my kick-up near the wall today. I kind of wonder if the floor is more level there too. I should check it.

Accessory

3 Sets

  • 12 Strict Chin-ups
  • 25 Banded Curls (blue, burnout)

This was a challenge.

Conditioning

3 Rounds

  • 40 Plyo Lunges
  • 20 Burpees

I really wanted to break the lunges in round two, but did every round unbroken. Kept a pretty consistent pace on the first two rounds of burpees and then was able to turn the gas on for the final round to finish in 5:56. Looks simple on paper, but this was a very deceiving combo.

Midline

4 Sets

  • 10 V-ups
  • 10 Pike-ups
  • 20s Hollow Hold
  • 10 Pike-ups
  • 10 V-ups
  • 1:00 Rest

I don’t why I keep bringing this one back. It’s horrible. I started out way too quick and I know better. Took me 11:09, which is over 2 minutes slower than in August!

9 Years

I started CrossFit 9 years ago!

I’ve been really sore and beat from going three days in a row during the week, with my lats being the worst after 100 pull-ups and 68 toes to bars over two days. Took a complete rest day yesterday to recover. In the garage at 10am.

Warm-up

  • 5:00 Row (1,318m)
  • 5:00 SkiErg (1,158m)
  • 5:00 BikeErg (2,662m)

Handstands

  • Wrist Warm-up
  • 4×6 alt Handstand Tuck Balance
  • 2×1:00 Wall-facing HS Hold
  • 2×5 Kick-ups (balance)

I did my best freestanding hold ever. Getting close to that 10 seconds!

Conditioning

8 Rounds

  • 30 Double Under
  • 10 Devil Press (30/20# DBs)
  • 1:00 Rest

I missed a double under in rounds one, two, and seven. Felt good in this one, with times of 1:13 – 1:13 – 1:08 – 1:08 – 1:06 – 1:04 – 1:02 – 1:01.

Accessory

3 Sets

  • 20 alt DB Curls (35#)
  • 10 EZ Bar Skull Crushers (71#)
  • 8-12 Inverted Bar Rows (supinated)

No Max Test Today

Complete rest day yesterday. Up in my left scap was feeling like there was a knot, but it’s improved today. My inner thighs are oddly sore. Workout at 3:30.

Warm-up

  • 5:00 BikeErg (2,539m)
  • Wrist Warm-up
  • 40 Bottoms Up KB Press (20#)

Was going to test a max set of strict ring dips, but my shoulders were not having it with.

Handstands

  • 5 Kick-ups (bad leg)
  • 5 Kick-ups (good leg)
  • 2×1:00 Wall-facing Handstand Hold
  • 2×1:00 Frog Stands
  • 3×5 Kick-ups (finding balance)

Conditioning

5 Rounds

  • 10 KB Sumo Deadlifts (70/53#)
  • 15 DB Hang Clean & Jerks (30/20#)

I did shoulder presses for the most part and some cleans right in to a push press. Unbroken all the way for a time of 4:55. Shoulders need some rest!

Midline

4 Sets

  • 7/7 Hip Abducted Evil Wheel
  • 12 OH Crunch (60# DBs)
  • 10/10 Side Bend (60# DB)
  • 30s/30s Side Plank

Gonna be feeling this stuff!

Wrist / Forearms

  • 10/10s Bottoms Up KB Hold (20#)
  • 2 Sets 20/20s Bottoms Up KB Hold (15#)
  • 3 Sets
    • 10 Wrist Curls (12#)
    • 10 Reverse Wrist Curls (12#)

Cheatin Sets

My low back was in minor tweak mode this morning, unable to bend over the sink without supporting myself. Upper body is beat from yesterday. In the garage at 4pm.

Handstands

  • Wrist Warm-up
  • 4×4 Handstand Tuck Balance
  • 2×1:00 Frog Stands
  • 2x45s Wall-facing Handstand Hold

Accessory

Hammer curls

  • 12×35# DBs
  • 8×30
  • 8×25
  • 8×20
  • 8×15

Tricep pulldowns (rope)

  • 12×71#
  • 8×60
  • 8×54
  • 8×49

Drop sets, but I completely screwed up the number of sets. Should have been five sets of eight after the 12 for each movement.

Conditioning

6 Rounds

  • 400m Run
  • 20s Hollow Hold
  • 20 Box Step-up (24/20″)
  • 20s Superman Hold
  • 20 Push Jerk (75/50#)

This went well. My runs were under or right at 2:00 each time. After two rounds I put the bar on my back for a short rest after 12 reps. Then I powered through all 20 at the end. Finished at 28:37.

Pulsing

I walked 18 holes yesterday. I sold my Airdyne in the afternoon to make room for a new piece of equipment arriving in the next month. Workout at 4pm today.

Warm-up

  • 5:00 Row (1,303m)
  • 80′ Lateral Monster Walk
  • 80′ Monster Walk

Handstands

  • Wrist Warm-up
  • 2×1:00 Hollow Body Wall Walk
  • 2x30s Hollow Body Wall Walk
  • 2×5 Kick-ups (bad leg)
  • 2×5 Kick-ups (good leg)
  • 1:00 Wall-facing Handstand Hold

That was a lot on the shoulders!

Midline

2 Sets

  • 8/8 Partner Banded Rotations & Holds (blue)
  • 8 Evil Wheels
  • 8 Parallette Shoot Throughs
  • 8/8 Partner Banded Rotations & Holds
  • 8 Parallette Shoot Throughs
  • 8 Evil Wheels

Conditioning

10 Rounds (each) w/ Partner

  • 10 Pull-ups
  • 10 DB Bench Press (50/25#)

I warmed up with 10 bench press @ 35# and 5 kip swings. Brandi skipped her last 5 pull-ups because of a big blood blister. Adding in time for those would have put as at about 12:10 to finish, which is much faster than I was expecting. I wore grips and was able to do every set of pull-ups unbroken without a problem. The dumbbell bench started to get tough in the last three rounds.

Accessory

4 Sets

  • 20/20 Landmine Curtsy Lunge Pulses (45+30#)
  • BikeErg during rest (easy pace)

It ended up being about 1:10 on the bike and I probably did around 700 meters each time. This was nasty, especially when doing pulses with the second leg. I should have alternated which leg I started with each time.

3 Sets

  • 20 Wrist Curls (12#)
  • 15 Plate Pinch Hammer Curls (10#)

As I type this all up about an hour later, my upper body is already wrecked!

All of the Dumbbells

At 4pm, not too long after getting back from a day+ trip to my brothers to help him with electrical work.

Warm-up / Conditioning

  • 700m Run
  • 1,000m Row
  • 700m Run
  • 1,000m SkiErg

I think I pulled around 1:55 on the rower and 2:08 on the SkiErg.

Handstand Balance Breakthrough

  • Wrist Warm-up
  • Kick-ups (goal: land soft on wall and come down)
    • 2×5 (bad leg)
    • 2×5 (good leg)
  • 1:00 45° hollow hold
  • 45s 45° hollow hold
  • 1:00 Wall-facing HS Hold
  • 2×5 Kick-ups (w/ finding balance)

I’m using the four week program we did as a base to create another four weeks as phase two. Stepping things up and adding in things I’ve found from other handstanders.

We were both extremely surprised how kick-ups went on our bad legs. We’re really getting the feel for how much power is needed to get up to vertical.

Back & Chest

3 Sets

  • 8/8 Landmine Single Arm Floor Press (45 + 50#)
  • 8/8 Kroc Row (70#)

3 Sets

  • 10 Weighted Ring Dips (25#)
  • 10 Close Grip Chin-ups

3 Sets

  • 8 Dumbbell Fly (40# DBs)
  • 8 Lat Pulldowns (126#)

DB Bench Press

  • 12×60#
  • 8×50
  • 8×40
  • 8×35
  • 8×30
  • 8×25

In the style of doing drop sets, but with prescribed rep counts for every set. Do the 12, pick up the next dumbbells, and right in to the next set until all sets are completed. I make a smart move skipping over the 45s. When I picked up the 40s they felt really light though and I busted out my reps. As I got towards the end of the 35s and through the finish it was a burn though.