Name: Playbook - Hailey Nolin - Maggie
Uploaded: 2024-01-01T20:10:35.480Z
Duration: 45 min
Description: Maggie

5 Rounds for Time of:
20 handstand push-ups
40 pull-ups 
60 alternating pistol squats

This should take approximately 45 minutes.

Modifications:
Handstand push-ups can be switched out to dumbbell strict press or dumbbell push press. If you are wanting to work towards handstand push-ups, you can put your feet on an elevated box and do piked handstand push-ups.

Pull-ups can be modified to jumping pull-ups or banded pull-ups.

Pistol squats are one-legged squats and can be modified to regular squats, or assisted pistol squats to a box holding onto something like a pull-up rig for balance and stability.

These are HARD! You can start by doing heavy dumbbell strict press to get used to heavy weight passing above your head.

Kipping Handstand Push-up: Kick up to the wall, and let you head down slowly to touch a mat, then tuck your knees tightly into your chest and throw them upward as fast as you can. This will give you momentum to propel your body back up into the starting position.

Strict handstand push-up: This is the same as above except you are not allowed to use your legs. So gal your head to the mat and then push away from the mat to get back up. This way is MUCH harder than the kipping version and is only to be used when a workout specifically asks for it.

Handstand Push-ups

There are many ways to do pull-ups in CrossFit. The first one is the first way shown, called butterfly pull-ups. These take a long time to learn.

The second one shown is a kipping pull-up. These are great to start out with! 

Strict pull-ups are shown at the end just so you are familiar with what one looks like. We don’t typically do these in a metabolic conditioning workout, usually just accessory work to strengthen them.

You can add a band to the bar and hook your feet in so that these can be done assisted, or you can do jumping pull-ups. Feel free to adjust this movement accordingly.

Pull-Ups

Pistol squats are one legged squats. Your hip crease must go below your knee crease on the way down, and you can hold onto your foot for balance as shown in the video.

Some scales/modifications for this are a box assisted one legged squat, to a box of whatever height works for you. You can also hold onto a wall or pull-up rig to stabilize yourself on the way down if you wish. These are extremely challenging and take a while to master, so be patient and incorporate the modifications in whichever way you can!

Maggie

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