To kip, or not to kip
You’ve probably heard me talk about the importance of learning learning gymnastic movements (like pull ups and dips) strict before you start to think about kipping them. This helps keep our movement safe as we make sure we have enough shoulder stability to handle the increased forces applied during kipped movements.
Today, we’re going to explore handstand pushups from the perspective of the kipped version first. We’ll be using some progressions designed by coach Carl Paoli from San Francisco CrossFit that you can watch ahead of time
HERE. (check out the whole series to see where we’re taking this)
We might not be finishing with full handstand pushups today. That’s ok, we’ll end with something that’s challenging, yet feasible. And we’ll use whatever that is in the WOD.
SKILL:
Kipping handstand pushups
WOD:
12-9-6-3
Kipping HSPU (whichever part of the progression is appropriate)
Chest to Bar Pull Ups
* finish each round with 30 double unders
Really tough wod for me. I actually think doing the drills got in my head, as my regular HSPU kipping was off. I struggled through the first set of 12 and was down to mostly singles after that.
WOD: 10:41 – not quite RX. I used an abmat and two 35# plates, but I added a 5# plate under the abmat for the last three of the first round. Then I decided I was being a baby and took it back out. If I had been a real American Gladiator today I would have made them up, but I wimped out.
Olivia, just so you know, your “wimping out” looks a lot like being a total kick-butt gladiator from here.
I was Not looking forward to this, remembering disastrous tripods from my youth. But then I spent all day being impressed that I got closer to a headstand away from the wall than I ever had before. Thanks, crossfit!
WOD: 8:16 with box push-ups, green and blue band pull-ups, and singles unders.
Shoulder was giving me issues, worked on my kipping and stayed at my appropriate progression.
WOD: 7:06 I like what Nicco said at the end of the break, sometimes leaving the WOD NOT beaten all up is a good thing. Working on technique and maintaining good bracing is a workout out of its own.
Happy FreeDay Everyone.