Thankfully you all have been doing LOTS of Strict Handstand Push-Ups and/or progressions for them! This workout totally comes down to managing your strict handstand push-ups. Please use the “deep learning” session to get a good feel for how you’d like to attack your sHSPU. I also hope to see lots of new PR’s with people getting their FIRST strict handstand push-up! Enjoy this one!
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AM Session
If you are able to do two sessions today then attack this “Deep Learning” session in the AM)
Dynamic Mobility, Activation and Warm-Up
“10 Minutes of Assault Bike or Rowing @ 70-75%
One set of:
Bench T-Spine Opener x 60 seconds
Band Assisted Lat Stretch x 45 seconds per side
Band Assisted Hamstring Floss x 45 seconds per side
and then …
Three sets of:
Inchworm Walk x 3 reps
Hamstring Floss x 10 reps per leg
Russian Baby Makers x 10 reps
Then. . .
5 Minutes of Assault Bike or Running @ 80-85%
Then. . .
Shoulder Mash x 45 seconds per side
A.
Two sets of:
30 seconds of Assault Bike @ 80-85%
Banded Good Morning x 15-20 reps
Rest 60 seconds
30 seconds of Assault Bike @ 80-85%
6-8 Rocking Box Bridges (slow and controlled)
Rest 60 seconds
30 seconds of Assault Bike @ 80-85%
Goblet Squat x 15 reps (Light)
Rest 60 seconds
B.
At Game Pace:
50-Foot Dumbbell Overhead Walking Lunge
12 Dumbbell Box Step-Ups (24″/20″)
6-12 Strict Handstand Push-Ups
50-Foot Handstand Walk
35-54: 50/35 lbs
55+: 35/20 lbs; sHSPU with 5″ riser
For the Overhead Walking Lunges, perform 25-feet with DB in one hand, then practice switching to the other hand for the 25-foot walk back. Similarly, for the Box Step-Ups, perform 6 reps with the dumbbell on each shoulder, practicing a quick transition from one shoulder to the next without stopping. For the Strict Handstand Push-Ups, perform the 6-12 reps in 3 or more sets, practicing your ideal timing for rest periods between various rep schemes you see yourself utilizing. For example, perform 4, rest 2 breaths, perform 3, rest 2 breaths, perform 3, rest 3 breaths, perform 2. This will start to give you a sense of how to establish some discipline around your resting periods so that they don’t get too extended. For the Handstand Walk, practice your kick-ups to ensure that your hands start behind the lines every time you kick up into a handstand.
PM Session
Dynamic Mobility, Activation and Warm-Up
10 minutes of low-intensity Assault Bike or Row @ 70%
and then …
Band Assisted Hip Flexor Stretch x 60 seconds per side (add in 3-5 pulses)
T-Spine Hold on Foam Roller x 60 seconds
(Slowly lower and raise the hips while the t-spine is on the foam roller)
When the running clock reaches 8:00…
When the running clock reaches 10:00…
One sets of:
30 Second Supinated-Grip Hang from Pull-Up Bar
Rest 15 seconds
Hindu Push-Ups x 10 reps
Rest 15 seconds
Bottom’s Up Kettlebell Press x 5 reps each side
Rest 15 seconds
Single-Arm Overhead Kettlebell Cossack Squat x 8 reps each leg @ 2111
(If mobility restricts you then hold a DB in the front rack position)
Rest 15 seconds
GHD Hip Extension x 8 reps @ 2012
(focus on glute activation and maintaining a hollow position)
Rest as needed
A.
Two sets @ Game Pace of:
25-Foot Dumbbell Overhead Walking Lunge
10 Dumbbell Box Step-Ups (24″/20″)
5 Strict Handstand Push-Ups
25-Foot Handstand Walk
Rest as needed
35-54: 50/35 lbs
55+: 35/20 lbs; sHSPU with 5″ riser; 5-Foot Handstand Walk
Finish with. . .
Two to Four sets of:
20 Seconds of Assault Bike or Rowing @ 90+%
Rest 70 seconds
Rest 5-10 minutes, but stay warm.
B.
“CrossFit Games Open Workout 19.3”
For time:
200-Foot Dumbbell Overhead Walking Lunge
50 Dumbbell Box Step-Ups (24″/20″)
50 Strict Handstand Push-Ups
200-Foot Handstand Walk
35-54: 50/35 lbs
55+: 35/20 lbs; 5″ riser
Time Cap = 10:00
Both the lunges and handstand walk must be broken into 25-foot intervals, with 5-foot segments. You may not walk more than 25-feet in one direction without turning and walking back.
Strategy Considerations and Preparation Notes
Please click the link below for our full list of preparation notes to help you all perform to the best of your ability and start the season off on the right foot.
Please click here for our 19.3 Preparation Tools
19.3 RX
96 (6 SHSPU) with tie break at 9:14
I didn’t push hard enough on the box step up and misjudged time. I had more for SHSPU. I held the DB on step ups at my side and switched every 5 reps. I think putting on my shoulders would have allowed me to break less. Also thought about stepping at the corner of the box if I repeat this one.
Warm up helped a lot, Thanks.
45-49
119 reps 6:03 tiebreak, I started slow and steady on lunges and UB on Box step ups. Did the SHSPU 2 at a time till 20 reps and then singles