EDITOR'S NOTE: Pamela Gagnon was launched to CrossFit in 2010 and just lately completed eighth on the CrossFit Video games Masters Division. Pamela has made Regionals as a person for 4 consecutive years. She coaches at Rising CrossFit Ballantyne in Charlotte, North Carolina and travels the world as a Lead Coach for CrossFit Gymnastics Certifications with Jeff Tucker. As a busy mom and spouse, she feels fortunate to have the ability to coach, practice, and do gymnastics into her forties.
4 Weeks of Handstands and Handstand-Based mostly Abilities and Power
All through the subsequent 4 weeks, I will likely be programming important actions to assist together with your steadiness, shoulder and core energy, and coordination – all important parts of handstands, freestanding handstand push ups, press handstands, and handstand strolling.
Give attention to these 4 issues when doing handstand work:
- Type issues! Pointed toes, tight core, and lively shoulders are all necessary.
- Hold the vast majority of your weight mid palm however use your fingers to "grip" the ground to search out steadiness.
- Gaze your eyes in-between your thumbs (with out shifting your head an excessive amount of). This can assist you discover your steadiness.
- Unfold your fingers for extra floor space.
*** All the time ask for a spot when wanted or scale the motion.
Click on on every week to go on to any of the 4 weeks of programming:
- Week 1: Steadiness, Handstand, and Core
- Week 2: Strolling and Core
- Week 3: HSPU, Urgent, and Core
- Week 4: Placing all of it Collectively
Or, click on right here to obtain the PDF together with a hyperlink to the YouTube playlist.
Week Three – HSPU, Urgent, and Core
Day One
Rx'd work:
8 minute AMRAP of
- 4 strict HSPU *rx+ = do them freestanding!
- 6 strict knees to elbows (get knees to elbows, not armpit)
- 80ft handstand stroll
Scaled work:
8 minute AMRAP of
- 4 strict HSPU (off field)
- 6 strict knees to elbows (can do laying on flooring holding pole)
- 8 plate walks
Day Two
Relaxation as wanted between units.
Rx'd work:
- 5×5 deficit HSPU, 12" or extra
- 3×10 L-hold to standing press (off parallettes)
- 5 max-effort flooring slides in pushed out hole place (use frisbee to slip)
Scaled work:
- 5×5 deficit HSPU (off field)
- 3×10 L maintain to standing press (off field)
- 5 max effort flooring slides in pushed out hole place (use frisbee to slip)
Day Three
Rx'd work and scaled work:
10 min emom
- 8-10 strict HSPU (small deficit for RX+)
- 8-10 strict toes to bar or scaled: hole ball press
