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10 Demanding CrossFit Handstand Push Ups Shoulder Workouts for All CrossFit Athletes

9.CrossFit Handstand Push Ups Shoulder Workouts – Linchpin Test 3

3 Rounds for Time:

  • 21 Wall Ball Shots (20/14lb)
  • 14 Handstand Push-Ups
  • 7 Deadlifts (315/205lb)

This is WOD #3 of CrossFit Linchpin’s 12 Tests, known as the Linchpin Dirty Dozen. They were “designed by Pat Sherwood as a way for athletes and coaches to measure progress and expose weaknesses.”

This shoulder workout should be completed in around 15 minutes (scale the movements or reps if you think it’ll take you longer), the best athletes will complete this in around eight to 10 minutes.

Improve your handstand push-up efficiency:

10. CrossFit Handstand Push Ups Shoulder Workouts – Handstand Push-Up Partner WOD

For Time in Teams of 2:

  • 50 Clean and Jerk (70/50kg)
  • 50 Ring Muscle Up
  • 100 Wall Balls (9/6kg)
  • 50 Handstand Push-Ups
  • 50 Squat Snatch (70/50kg)

Either divide the work in half or play to your and your partner’s strengths. Switching partners every five reps is a good tactic and will keep the pace consistent throughout the workout while allowing small and efficient breaks.

There are many ways to perform a handstand push-up, have a look at this video to learn about variations:


If you enjoyed these CrossFit Handstand Push ups Shoulder Workouts then try these Deadlift or Double Unders WODs.

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