VIDEO: Hands-Free Front Squat

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CrossFit:

Press 5-5-5-5-5
Use the heaviest weight you can for each set. Rest as needed between sets.

L-Sit Shoulder Press 5-5-5, 2x5
Handstand Pushup:
-Level 1: Box L-Headstand Pushup, 6x6
-Level 2: Handstand Pushup Negative, 6x4 (target: 0:10/rep)
-Level 3: Knees-to-Elbows Handstand Pushup, 6x6 T

IMECAP: 20:00
Handstand Pushup:
-Level 2 Prerequisite: Athlete can execute a set of 5 Box L-Headstand Pushup with excellent mechanics and control.
-Level 3 Prerequisite: Athlete can perform 0:10 HSPU negatives with control from top to bottom.

Then,

3 rounds for time of: 20/15 Push-ups 30 Anchored Sit-ups 40 Medicine Ball Squats, 20/14 lbs

TIMECAP: 10:00
GEAR: 2.5
Competition: Same
Performance: Elevated Push-Ups 14/10#
Fitness: Elevated Push-Ups 10/6#

Video: