Handstand Pushups Progression Crossf

Handstand pushups progression program for CrossFit - Fitness Culture Page 1 of 17
Handstand pushups progression template

for CrossFit
This is the third article is a series for

developing bodyweight movement capacity
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Shares for CrossFit. This article outlines a handstand
pushups progression. The order of this series
1.2k is as follows:
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• Pull-up progression template for CrossFit
• Ring dip progression template for CrossFit
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• Handstand pushups progression template for CrossFit (you are
here)
• Muscle Up progression template for CrossFit (Full Course)
• Putting it all together template (Full Course)
• HD Movement library with all movements (Full Course)
In this post I’ll outline a framework for progressing through the stages of
handstand push up development for the purposes of CrossFit. The
phases will start with not being able to get into a handstand against the
wall or push up to being able to doing strict handstand push ups, Diane
unbroken (21-15-9 HSPU and DL’s), and being proficient at high rep
kipping handstand push ups — which for many CrossFitters (especially
women) kipping is a necessary skill to be proficient at in order to be
competitive at the open and regionals.
http://www.chrisstroud.net/handstand-pushups-progression-crossfit/ 28/03/2016
Within CrossFit the four foundational gymnastic oriented movements

that are tested the most are pull ups, ring dips, HSPU’s, and MU’s. Within
that there there is a high correlation in performance between the pull
ups, ring dips, and muscle ups. The handstand push up has carryover
capacity from the aforementioned triplet but needs to be addressed
individually more-so than the others and as such this progression will
stand apart in many respects from the development of the other skills.
Furthermore, the progressions for handstand push ups have a higher
degree of difficulty in terms of technique and body position in
comparison to the pull ups and ring dips and for that reason the last post
in this series will have video/pictures of each progression to help you
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progress more efficiently and safely throughout the phases.
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Current ability: Less than 10 standard push ups.
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Goal: 10 standard push ups
: There are tons of ways to being able to develop your push ups
difficult progression you are able to do (see below for progressions).

Once you are getting past 15 reps then move to the next difficulty level.
The second phase is when you can do 1-10 standard push ups. During
this phase you’ll still be doing a 3×12-15 at a easier progression but also
rotate through the following rep schemes to help you get to 10 unbroken
quicker.
Phase 1 - prerequisite stage for HSPU

1 2 3
1 2 3
3-58reps EMOM for 10 As many as possible in 3 Accumulate 100 reps
minutes. If you do more minutes. Move up :15 throughout the day. Do
than 8 reps than move each time until you them at work.The bank.
to a more difficult reach 5 minutes or Kitchen. Bedroom. ect.
progression. If you get move to phase 2 Do not do them all at
to the point where you the gym.
can't do 3 when the
minute comes up then
move to one of the
1.4keasier progressions for
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the remainder of
minute intervals
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1. Wall push up – vary body angle to make more/less difficult

2. Incline push up on 30″ box – vary body angle to make more/less
difficult
3. Incline push up on 24″ box or bench – vary body angle to make
more/less difficult
4. Knee Push up with 3 ab mats under chest
5. Knee Push up with 2 ab mats under chest
6. Knee Push up with 1 ab mat under chest
7. Standard knee push ups
8. Standard push up on the way down, knee push up on the way up.
Switch to 4×8-12 rep scheme for this progression.
9. Standard push ups 1 on the minute for 10 minutes. Work your way
up to 3 on the minute for 10 minutes.
10. Standard push ups 3 sets of max reps with 3 minutes rest
between sets. Once you can do 10 push ups on the first set you are
all set to start phase 1 for HSPU’s.
Phase 2
Current ability: 10 standard push ups. If you are not able to do 10 push
ups yet, scroll to the bottom of this article for a simple push up
progression.
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: Comfortably kick up into a handstand against the wall, hold

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: If you cannot touch your toes with straight legs then your
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: The progressions for phase 1 does not require a lot of time to
: Once you are able to get into a handstand position against the wall
you can get through phase 1 quickly (7-21 days) by practicing handstand
holds throughout the day. Since this is a isometric contraction in a stable
locked out overhead position the risk of doing too much on your
shoulder musculature system is fairly small. The risk from this movement
will come from a sudden increase volume in flexion on your wrists which
may cause wrist pain. If your wrists begin to hurt or swell then ice them
(20-on-20-off 3 times) and take 3-7 days off from handstand training.
Phase 2 HSPU template
DAY 1 DAY 2 DAY 3
10 walkouts getting 10 Incline inversions 10 minutes practice of

your hands as close to with highest box wall climbs to
your feet as possible possible (Video. Go to handstand facing the
(Video. Go to 2:50) 2:17) wall. Try to get as close
to the wall as possible.
Practice light as a Practice kicking up to a Practice kicking up to a

feather drill handstand against a handstand against a
wall safely and holding wall safely and holding
handstand position handstand position
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I couldn’t find videos for these two drills to help learn to be stable in the
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the series.
• Light as a feather
• Standing shoulder arch
Phase 3
Current ability: Comfortably kick up into a handstand against the wall,
hold position with tight abs and no arch in lower back for 20 seconds,
and comfortably come back down.
Goal: 1 strict handstand push up.
Objective: Develop overhead pressing strength.
How to: Rotate days 1-4 until you are able to do a strict HSPU.

DAY 1 DAY 2 DAY 3 DAY 4
General Volume Specific General Volume Specific
Accumulate 20 10×1 slow and 3 sets of 4 10×1 slow and

knee on box controlled elevated controlled
handstand push negatives to the pushups. Once negatives to the
ups. Go up ground. Go up 1 you can do all 12 ground. Go up 1
1.4k5/week till you rep a week till reps at a certain rep a week till
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you move to the height move up you move to the
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next phase. 3-6 inches next phase.
little more
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getting chest
closer to box
2 sets of 8-12
pike push ups
Negative HSPU progression
The negative HSPU will be a staple in phases 2-5. It is performed by

getting into the handstand position and lowering your self at a 3-4
second pace. Notice I said lower and not drop! The purpose is to move
through this range of motion controlled, and not just moving through the
range of motion for the sake of checking it off in your note book. Do
them right and take your time. It should go with out saying but as you
move into using a deficit the time will increase as the ROM increases.
Furthermore, while performing this movement there is a propensity for
most to accelerate as you get closer to the end range of the movement.
Your singular goal is to fight that propensity and gravity so to try and
keep the same pace throughout the entire movement on the way down.
Once your head is on the ground or ad mat you can just come out of it.
1. 3 ab mats
2. 2 ab mats
3. 1 ab mat
4. the ground
5. 2″ deficit on box with ab mats in-between.
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9. Shoulder touches box
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1 strict HSPU.
: 3 strict HSPU and 10 kipping HSPU
:Rotate days 1-3 until you are able to reach phase 4 goals.

5×5 deficit HSPU 3 sets max As many kipping 1 strict HSPU

at most difficult kipping HSPU HSPU's as possible EMOM (Every
progression you with 4 minutes in 3 minutes. Minute On the
can handle. Rest rest betwen. Add :30/week till Minute) for 10

as needed you get to 5 minutes. As you
between sets minutes. Each get better feel
week the goal is free to add reps.
to get more reps
than the last.
Phase 5
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3 strict HSPU and 10 kipping HSPU

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: 6 strict HSPU and 20 kipping HSPU

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: Rotate days 1-4 until you are able to reach phase 5 goals.
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DAY 1 DAY 2 DAY 3
Volume Recovery Intensity
4×5 deficit HSPU at 2-5 strict HSPU EMOM As many kipping HSPU
most difficult for 10 minutes. Start as you can do in 5
progression you can with 3-5 the first set. minutes.
handle Each set after try to hit
a minimum of 2 but
more if you can
Phase 6
Current ability: 6 strict HSPU and 20 kipping HSPU
Goal: 10-20 strict HSPU, 30-50 kipping HSPU, and full ROM HSPU on 18″
boxes with shoulders touching. Develop capacity to do kipping HSPU
while fatigued.
How to: Rotate days 1-4 until you are able to reach phase 5 goals.
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DAY 1 DAY 2 DAY 3

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Volume Recovery Intensity
68 3×5 deficit HSPU at 1 max set of strict 2 sets of: 5 strict
most difficult HSPU. Rest 1 minute. 1 HSPU. Rest 20 seconds.
progression you can max set kipping HSPU. Max kipping HSPU. Rest
handle 2 minutes.
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Handstand pushups progression program for CrossFit - Fitness Culture Page 1 of 17

Handstand pushups progression template

This is the third article is a series for

Within CrossFit the four foundational gymnastic oriented movements

difficult progression you are able to do (see below for progressions).

Phase 1 - prerequisite stage for HSPU

1. Wall push up – vary body angle to make more/less difficult

: Comfortably kick up into a handstand against the wall, hold

: The progressions for phase 1 does not require a lot of time to

Phase 2 HSPU template

DAY 1 DAY 2 DAY 3

10 walkouts getting 10 Incline inversions 10 minutes practice of

Practice light as a Practice kicking up to a Practice kicking up to a

Goal: 1 strict handstand push up.

Objective: Develop overhead pressing strength.

Phase 3 HSPU template

General Volume Specific General Volume Specific

Accumulate 20 10×1 slow and 3 sets of 4 10×1 slow and

Negative HSPU progression

The negative HSPU will be a staple in phases 2-5. It is performed by

: 3 strict HSPU and 10 kipping HSPU

Phase 4 HSPU template

5×5 deficit HSPU 3 sets max As many kipping 1 strict HSPU

DAY 1 DAY 2 DAY 3 DAY 4

3 strict HSPU and 10 kipping HSPU

: 6 strict HSPU and 20 kipping HSPU

Phase 5 HSPU template

Volume Recovery Intensity

Phase 6 HSPU template

DAY 1 DAY 2 DAY 3

Related and Recommended Posts

Exercise Prescription Tracking Spreadsheet

Pistol squat progression template for CrossFit

 Ring dip progression template for CrossFit How to Get Lean 

Strength Snapshot Spreadsheet

On the Sunk Cost Fallacy in Fitness

I’m an Exercise Scientist exploring intellectual and thought provoking

FITNESS INSIGHTS BLOG

Join over 10,000 fitness-minded readers for strategies, musings, and,

Fitness Insights © 2016. All Rights Reserved.

Made with ♥ in San Francisco

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