Here’s a selection of videos filmed during a morning CrossFit 204 workout.

The first is the culmination of a ton of work on freestanding handstand push-ups.

The second shows a few pull-up variations with a weight vest. Kipping pull-ups are great, and butterfly pull-ups are even faster, but we believe that if you can do a load of strict, heavy pull-ups, kipping pull-ups will only get easier.

The third clip is Crystal doing handstand push-up work. HSPUs are a real challenge for taller girls, and Crystal’s worked hard on these for the last year. With a more powerful kip and a tighter core, she’ll be able to kip these out soon as we continue pushing toward the strict version.