5-9-19 HSPU Progression Week 1


5-9-19 HSPU Progression Week 1


Benchmark Sunday – May 19 during Open Gym

CrossFit Grail – CrossFit


Warm-up (No Measure)

General Warm-up:

Quad Stretch

Knee to Chest

Straight Leg Kicks

Walking Samson

Walking Spidermans

Side Lunges

Warm-up (No Measure)

Specific Warm-up, with a light/moderate kettlebell:

20 Seconds Each:

Farmers Carry, ea side

Kettlebell Deadlifts, ea side

Scap Push-ups

Front Rack Carry, ea side

Russian Kettlebell Swings

Scap Pull-ups

Overhead Carry, ea side

Kettlebell Swings

AbMat Sit-ups

Skill Work/ Gymnastics

Metcon (No Measure)


Min 1: 15 sec Handstand Hold Against Wall

Min 2: 4 Strict HSPU

Min 3: 10 Tempo DB Arnold Press

Min 1: 15 Second Handstand Hold on Box or 30 Second Pillar Hold

Min 2: Box HSPUs


Baseline WOD (Time)

For Time:

500m Row/ 400m Run

40 Air Squats

30 Abmat Sit Ups

20 Push Ups

10 Pull Ups

Cool Down

Metcon (No Measure)

Mobility / Stretching:

3 Pos Banded Shoulder Stretches (3 Minutes)

Lacrosse Ball: Traps, Teres Minor, Pecs (5 Minutes)