Skill Mashup

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


IMG_6681Strength Focus

Bench Press
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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

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

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

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