Skill Mashup

“Practice isn’t the thing you do once you’re good. It’s the thing that makes you good.” ~Malcolm Gladwell 

Strength Focus

Bench Press
A. 3 Rep Max
B. 10 Rep Max

CrossFit WOD

Chest-to-Bar Pullup/ Handstand Pushup Mash Up
On the Minute for 16 Minutes:
  Odd: 3-6 reps Handstand Pushups
  Even: 3-8 Chest to Bar Pullups

If you need to work on strength do the HSPU and C2B strict.  If you need to work on skill/coordination do the HSPU and C2B as kipping. 
2012 Games athletes HSPU

HSPU Scales:                                        HSPU Development:

Wall Walks                                           Headstand Tripod
HSPU Variations 1                                 Rock to Tripod
HSPU Variations 2                                 Tripod Kick to Pushup
                                                           Tripod Kick to Wall (see photos)
                                                           Chest-to-Wall HSPU
                                                           Kipping HSPU

Welcome to Dustin, visiting us from CF Infernal (Chandler).

"Only those who have the patience to do simple things perfectly will acquire the skills to do difficult things easily." -Johann von Schiller