CrossFit Dunwoody – CrossFit
BOX Hand Stand Push-ups (Practice)
10 minutes on the clock. Perform Box Hand Stand Push-ups to Build Pressing Strength. Make sure you rest. The higher the box and the higher you raise your butt, the harder they will be. If you can’t do these, practice regular push-ups/box push-ups to build tricep/pressing strength.
We are doing these to build strict OH pressing strength using perfect form. Ideally in a HSPU, you create an equilateral triangle with your hands and head (the Tripod). We want to mimic this tripod while doing these box HS push-ups. Your head should not touch the floor between your hands. Keep your elbows in and touch your head to the floor in front of your hands.
For scoring, put in your biggest set. Put in the notes, how high the box was or any other notes.
Count Down (Time)
For Time (L3/L2)
40 Air Squats
For Time (L1)
100 SU (or 50 SU w/ DU jump)
40 Air Squats
30 Box Push-ups
20 Ring Rows
*Mix and match movements/distances from L3/L2/L1 depending on your conditioning level. This is intended to be a fast moving WOD – perform big sets and spend as little time in the gym as possible.*
***IF YOUR SHOULDERS/TRICEPS/NECK ARE SORE FROM YESTERDAY AND YOU ARE NOT COMFORTABLE DOING BOX HSPU, DO THE FOLLOWING INSTEAD FOR 10 MINUTES:
1) 10 DOUBLE DB BICEP CURLS
2) 10 BAND PULL APARTS WITH ELBOWS PINNED TO SIDE
3) 10 DEADBUGS