Warm-up Drills
I. Run 400m or Row 500
II. Coach’s Choice
III. Mobility
Impact/Focus: Handstand Skills & Drills 6 x 1:1
6 Rounds of
1:00 x Handstand Task (see below I-IV)
1:00 x Rest
Handstand Task Options:
I. 3-5 x Strict Reps or Strict Negatives (facing wall or facing outboard),
finish interval with HS Hold if time left.
II. 6-10 x Kipping Reps,
finish interval with HS Hold if time left.
III. Kick-up to Handstand Hold for as much of the 1:00 as possible.
IV. WallWalk to HS Hold or Stinkbug/Pike Position Hold for as much of the 1:00 as possible.
Notes:
Progression Lesson Plan Example;
1. Establish ROM ability and pressing strength to hold at lockout via the Push-up and Pike Push-up.
2. Elevate Feet up through the Stinkbug position for Holds.
3. Use mats and coaching assistance to get into a supported or unsupported HS Hold against the wall.
**Potentially there may be a place to work in some Wall Walks to assist in building requisite upper body strength and stamina for use while training inversion skills.
4. Wall Walks are also adept at instilling confidence in newer/beginning CrossFit athletes.
5. Kick-up Practice without mats & from the standing start position.
6. Kick-up to a Hold or Kick-up to Handstand Walks (5ft=1rep) in the open with a coach to spot as needed.
Post scores to comments.
“Notoriously”
For time
21-18-15-12-9-6-3 reps of
Sumo Deadlift High-Pull (75/55lbs)
Dumbbell Push Press (2×50/35lbs)
GHD Sit-ups
Notes: 16:00 hard time cap. Scaled to Abmat Sit-ups as 27-24-21-18-15-12-9 reps per round respectively. Scale load as needed, time caps applied today before volume as needed. Rx+ substitute Handstand Push-ups for the Dumbbell Push Press & increase the SDHP to 95/65lbs.
Post scores to comments.
