One of the higher skill/strength moves that separates skill levels within Crossfit is the handstand pushup. Efficiency in this movement (or lack thereof) can either make or break a WOD. We have all been there… staring at the wall while waiting for the burn to leave your shoulders can kill your momentum. Below is a very simple and effective training phase I found, written by Nicole Dehart. This is perfect if you get the gym early or stay late and it won’t take a ton of time to do. The benefits will be huge, just stay on it and move up in the phases when appropriate. As always, ask one of the coaches if you have any questions or need help with a movement, grab a buddy and knock out some upside down pushups!
This progression is broken up into three phases, do not move on to the next phase until you can complete the first with, the prescribed rest and tempo. This is aimed at developing a strict hspu from the ground.
- Day 1 – Five Sets of: Handstand Push-Up Negatives x 5 reps @ 30A1; Rest 90 seconds
- Day 2: Four Sets of: Handstand Hold x Max Seconds; Rest 60-90 seconds
- Day 3: Five Sets of: Handstand Push-Up Negatives x 5 reps @ 30A1; Rest 90 seconds
- Day 1: Five Sets: Handstand Push-Up Negatives x 5 reps @ 40A1; Rest 90 seconds
- Day 2: Five Sets: Wall Climbs x 3 reps; Rest 90 seconds
- Day 3: Five Sets of: Handstand Push-Up Negatives w/partner assist x 5 reps @ 40A1
- Day 1: Five Sets of: Handstand Push-Up Negatives x 5 reps @ 50A1; Rest 90 seconds
- Day 2: Four Sets of: Wall Runs x 5-6 reps; Rest as needed
- Day 3: Five Sets of: Handstand Push-Ups w/partner assist x 5 reps @ 50A1
