1800 N. Hobart
Pampa TX, 79065

Open Prep: The Presses, Handstands, strict Muscle-ups

March 01, 2017

CrossFit Pampa – CrossFit

0-15: The Press Complex (In 15 minutes, work up to a 1RM of the complex.)

3 Shoulder Press

2 Push Press

1 Push Jerk
Work up slowly and methodically on this complex. Get 4 or 5 successful sets before entering 1RM territory. No racks unless necessary.

25-35: Muscle-up Practice (No Measure)

10 minutes of muscle-up practice and progressions.
Strict strict strict. Own the hook grip. Nail down your positions within the first 12 inches of the pull.

40-50: Metcon (4 Rounds for reps)

4 rounds of the complex:

:20 second handstand hold

5 strict handstand push-ups (to abmat)

:10 second handstand hold

Max rep kipping handstand push-ups

REST 2 minutes between each round.
Raise or lower the abmat to a level where you can complete the 5 strict HSPU’s, then go all out on the kipping HSPU’s.

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