Iron Grip CrossFit – CrossFit
Some useful info on the kipping handstand pushup.
http://gymnasticswod.com/content/kipping-handstand-push-progression-pt1
Coach Carl Paoli’s website is a treasure trove of information on gymnastics skills and drills in general. There’s enough here to keep us all busy for years to come.
Warm-up
(No Measure)
500 meter row
20 second samson stretch each side
30 PVC thrusters
20 second Pidgeon stretch each side
5 Wall climbs
10 second partner shoulder raises
Skill
Extension vs. Flexion. AKA, what we mean when we say, “open your hips!”
Here’s some additional reading…
http://library.crossfit.com/free/pdf/12_03_Anatomy_Physiology.pdf
Metcon
Metcon (AMRAP – Rounds and Reps)
15 Minute AMRAP
5 Handstand pushups
5 Front squats @ 95/65
Rx+ = strict HSPU, squat @ 135/95