Tuesday Workout: Back Squat/HSPU, EMOM

Head over to www.c-ville.com/vote to cast your votes today.  Thanks to your support and nominations, we are in the TOP 5 for three separate categories under “Health and Fitness.” Thank you!  Best Niche Gym: CrossFit Charlottesville | Best Fitness Class: C’ville Burn | Best Personal Trainer: Scott Linton



A1. Back Squat, 5 sets of 3 reps (70-80% of 1RM), rest 30 seconds

A2. Handstand Push-up with Deficit, 5 sets of 3-6 reps, rest 90-120 seconds

These are supersets – do a set of 3 back squats, rest 30 seconds, then do a set of 3-6 HSPU with a deficit (you choose the deficit). Rest 90-120 seconds after HSPU and repeat.

Scaling for HSPU: Strict HSPU (no deficit) or Standing Strict Dumbbell Press (as heavy as possible for up to 6 reps).


EMOM for 12 Total Minutes:

  • Even: Hang Power Clean x 5
  • Odd: Row x 10-20 Cals

Pick output on rower that you can maintain for all 6 sets.  Start at challenging weight on hang power clean and build as you are able – should be an unbroken set of 5 each time.


  1. Yoga with Leslie! June 19 at 12:30PM at the gym – RSVP Here
  2. Park WOD!  June 26, 9am at Darden Towe Park.

5 Comments on “Tuesday Workout: Back Squat/HSPU, EMOM

  1. BS (cycle): 1×5 @ 115, 120, 130, 140#
    20# db press standing against wall
    Wod: hpc: 65, 75, 85, 95, 105×2; 10cal

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