CROSSFIT SUFFOLK   ***  Forging Elite Fitness


For time:
21 Pull-ups
21 Handstand Push-ups
18 Pull-ups
18 Handstand Push-ups
15 Pull-ups
15 Handstand Push-ups
12 Pull-ups
12 Handstand Push-ups
9 Pull-ups
9 Handstand Push-ups
6 Pull-ups
6 Handstand Push-ups
3 Pull-ups
3 Handstand Push-ups
Handstand push-ups are "nose to floor" and pull-ups are "strict" or non-kipping.

Post time to comments.

Scaling: Being able to kip shouldn't mean abandoning the "strict" pull-up.  That said, if you are unable to perform the prescribed amount of pull-ups in "strict" form reduce the reps or mix kipping with strict.  Use jumping and bands when appropriate.

Although the description states "nose to floor" we generally find "top of head to floor" better for keeping the body straight.  It appears that "nose to floor" causes the head to lift and the back to over arch.  Over-arching creates greater stress on the lower back, quicker fatigue and loss of balance.

Scaling the HSPU involves placing something on the ground underneath your head to shorten the range of motion or resorting to one of the other push up variations.    -GD-



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