WORKOUT OF THE DAY 9.28.18
SKYLINE CROSSFIT NEWS
ULTIMATE TEST OF FITNESS
Test 4: Deadlift 1 RM followed by a max set of Deficit Handstand Push-ups
Ramp up to a one-rep max and within 30 seconds of completing the deadlift begin the handstand push-ups. The handstand push-ups must bring the ears below the hands so they needs to be done on parallel bars, parallettes, or some other raised platform like plates or mats.
Multiply the deadlift load in pounds by the number of handstand push-ups completed.
Intermediate: Normal Standard for Handstand Pushups head to ground.
Scaled: Replace Handstand Push up with Seated Strict Press (65/45)
This duo represents a reasonable estimate of an athlete’s total strength - relative and absolute, upper and lower body.
WORKOUT OF THE DAY
Plyometric Warm Up
Box Handstand Push Up Progression
Work up to 1rm Deadlift
3 Rounds for weight and reps of:
followed by a max set of
Deficit Handstand Push-ups(Ears below hands)
Rest 5 min
Normal Standard for handstand push up (head to ground)
Replace handstand push up with seated strict press 65/45