For time:
21 Pull-ups
21 Handstand Push-ups
18 Pull-ups
18 Handstand Push-ups
15 Pull-ups
15 Handstand Push-ups
12 Pull-ups
12 Handstand Push-ups
9 Pull-ups
9 Handstand Push-ups
6 Pull-ups
6 Handstand Push-ups
3 Pull-ups
3 Handstand Push-ups
Handstand push-ups are “nose to floor” and pull-ups are “strict” or non-kipping.
Post time to comments.
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Complete five rounds of:
On the rings, lower from an inverted hang, slowly, with straight body and arms, 7 reps
15 Ring Push-ups
Move SLOWLY and methodically attempting perfect execution. Ideally this is done with two pairs of rings - one pair hung app. 8’ off the ground and the second 4” off the ground.
Had a crack at this one. Couldn’t manage to be out straight on the inverted hang so modified it a bit to more of a tuck/roll/unroll if that makes sense. Still found it pretty hard. took me 8 mins to do 5 rounds.
Would it be ok to do negative hspu, just lowering myself to floor as I’m not strong enough to push back up or should I continue with progressions? Thanx
my beginers pullups still look like inverted rows I definetly need a skill day on this. but
beginers pullups and bridged HSPU
21
12
9
6
3
10:31
I am begining to wonder if the fact that the heat at my gym does not get turned on untill 6:00 a.m. and I workout at 4:30 am has anything todo with the way I feel. no matter how hard I work I just cannot seem to break a sweat, and today I went untill I just could not go anymore. After the WOD I did hspu and beginers pullups to failure just to try to break a sweat and couldnt., I drink a ton of water every day and my diet is not great but it isnt horrible either. any thoughts crossfitters, I could use some help here, I am starting to put on a lot of weight and it is very frustrating.
Was doing HSPUs on a wall right outside the 6am spin class. Apparently I was putting on a show for the girls in the class, at least according to on of them who left early - lol !!
Would it be ok to do negative hspu, just lowering myself to floor as I’m not strong enough to push back up or should I continue with progressions? Thanx
Sophie:
Although I find this is an effective method to build the strength needed to do full range HSPU, I don’t think this is a good choice here since you would lose a lot of what the Metcon is all about (conditioning) by being slowed down to repeatedly get upside down and lower yourself. Do the progressions, and work the negatives as warmup on days without HSPU.
All HSPU were done with feet on box in a pike position. I tried to get vertical but I don’t seem to have the balance or confidence to put my feet over my head yet….
