Thursday, June 6th

June 5, 2019


Starting the day building upon our handstand pushup progression from last week. We will finish the day with an aerobic restoration for our active recovery.





Strict Handstand Push-Ups

10 Sets for Time (10 minute time cap)
40% of Max Strict HSPU

Last week, we completed 12 sets at 30%. This week, we are transitioning towards 40% of our max handstand pushups, but reducing back to 10 sets.


Last week, we completed 12 sets at 30%, which build on the first week of 10x30%. This week, we are transitioning towards 40% of our max handstand pushups, but reducing back to 10 sets. 


Inside this repetition scheme, we are aiming to rest as little as possible between the sets, all the while maintaining unbroken sets.


If for example, we have 20 unbroken strict handstand pushups, our workout is 10 rounds of 8 unbroken strict handstand pushups for time.


On the other side, if we have 5 or less reps, we can actually modify up. If we are completing for example 10 sets of 2 reps, we can modify to 3, or even 4 if we see fit. Let's choose the appropriate option here so that we are challenging ourselves. If we are not completing strict reps today (to the floor), we have two options:

  1. Elevated Platform Strict HSPU

  2. Strict Presses with Dumbbells

If we move towards the elevated platform, we want to be wary of what the platform can train - that specific range of motion. If it is to build comfort and confidence in the HSPU, that's a good thing. But to build capacity, we want to recognize, that the full range of motion trumps in almost all situations.





600m Run

One Max Attempt Ring Push Ups

400m Run

One Max Attempt Strict Pull-Ups


Calorie Row


If unable to run, complete:

750m, 500m Row

40, 20 Calorie Bike


You will have an overall score for time today with addition to the max ring push-ups and max strict pull-ups.  These are both a one max attempt. 





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