586 CrossFit Asylum – CrossFit
Warm-up (No Measure)
15-20 min Recovery Run/Row/Bike
2 min each
10 Barbel Rollouts
15 Weighted Sit-ups
20 Turn Down For what (10 Per side)
15 Wide Row to ext rotation
50ft OH Kb Carry each Side
15 Wall Slides
If you are working towards your first Strict HSPU this will be your first workout and can be repeated a couple times a week I will have a new workout in the up coming weeks.
First you need to be able to get into a handstand with the wall for support second you need to be able to perform 20 ( with good form) Pike Push-ups on the box.
Your Lvl 1 workout will be 5×5 Seated DB Press ( on floor legs out infront of you), 3×10 Push-ups( if you can’t do real push-ups scale to your level and build up to it) 5 Wall Walks
Lvl 2 (Working to get first HSPU) 5×5 Negative HSPU ( Done As slow as possible), 3×15 HSPU Shrugs 3×10, Deficit Pike HSPU on box, 10 Wall Walks
Lvl 3 (Building HSPU Volume) 5×5 Negative Deficit HSPU ( can build in height over time), 3 Rounds ME Strict HSPU immediately followed by ME Kipping HSPU ( do not come off wall till done with both), 3×20 HSPU Shoulder Shrugs, 15 Wall Walks