5 Rounds for Time:
7 Deadlift (275#/185#)
30 Squats
7 Handstand Push-ups
* From the 2009 Great Basin Regional Qualifiers
Results
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Heavy deads and handstand push-up fun! For those new to handstand push-ups (HSPU) see the previous post (link above) for a how-to demo of the pike HSPU off a box. The progression is typically moving from the floor pike to the box pike to the bands. From the bands the next move will be to perform HSPU against a wall with one AbMat under your head. Master the current technique you are on and you will be inverted soon enough.
Welcome to Janet and Luanne who finished Elements and hit their first class tonight! Also welcome to Charles, Hailly, Jason, Darawan, and David who all are currently in their Elements sessions. Be sure to introduce yourselves or pay the burpee penalty!
Notes:
Do you have dead hang and kipping pull-ups already? If so are you working on butterfly pull-ups? Here is an interesting way to practice the motion with band assistance.
Chris Spealler from CrossFit Park City on the Butterfly Pull-up Using a Band: