Handstand Push Up
CrossFit is a high-intensity fitness program that incorporates a wide range of functional movements. One of the most impressive feats of strength that CrossFitters aim to achieve is the elite handstand push-up. This challenging exercise requires a combination of strength, balance, and coordination, and is a testament to the hard work and dedication of any athlete who can perform it.
The handstand push-up (HSPU) is a great exercise for developing strength and stability in the shoulders, arms, and upper back. It requires the athlete to push their entire body weight from a vertical position, while maintaining a stable handstand position. The elite CrossFit HSPU takes this movement to the next level by requiring the athlete to perform multiple repetitions in quick succession, often with added weight.
Getting started with the handstand push-up can be daunting, but with a little bit of practice and patience, anyone can progress towards the elite level. Here is a four-week program designed to help you achieve your HSPU goals.
Week 1: Handstand Progressions
The first week of this program is focused on building the foundations of a strong handstand. The goal is to develop balance and confidence in the handstand position, which will form the basis for your HSPU progression.
Day 1: 10 minutes of handstand hold practice against a wall, focusing on maintaining a tight core and pointed toes.
Day 2: 5 sets of 5 pike push-ups with hands on elevated surfaces, such as yoga blocks or dumbbells.
Day 3: Rest day
Day 4: 3 sets of 30-second handstand holds, with a partner spotting if necessary.
Day 5: 5 sets of 5 box HSPUs, focusing on maintaining a tight core and full range of motion.
Day 6: Rest day
Day 7: 5 sets of 5 wall climbs, focusing on maintaining a straight body position throughout the movement.
Week 2: Adding Reps
In week two, the focus shifts towards building muscular endurance and increasing the number of reps you can perform in a single set.
Day 1: 3 sets of 10 pike push-ups with hands on elevated surfaces.
Day 2: 5 sets of 5 HSPUs with a kip, focusing on maintaining a tight core and a controlled descent.
Day 3: Rest day
Day 4: 3 sets of max-reps HSPUs with a kip, resting 2-3 minutes between sets.
Day 5: 3 sets of 10 box HSPUs, with a focus on maintaining a controlled descent and full range of motion.
Day 6: Rest day
Day 7: 3 sets of max-reps wall climbs, resting 2-3 minutes between sets.
Week 3: Adding Weight
In week three, the focus shifts towards building strength and adding weight to your HSPUs.
Day 1: 5 sets of 5 HSPUs with a deficit, using plates or yoga blocks to increase the range of motion.
Day 2: 5 sets of 5 strict HSPUs, focusing on maintaining a tight core and a controlled descent.
Day 3: Rest day
Day 4: 3 sets of max-reps weighted HSPUs, resting 2-3 minutes between sets.
Day 5: 5 sets of 5 box HSPUs with a weight vest, focusing on maintaining a tight core and full range of motion.
Day 6: Rest day
Day 7: 3 sets of max-reps wall climbs with a weight vest, resting 2-3 minutes between sets.
Week 4: Final Push
In the final week, the focus is
