EDITOR'S NOTE: Pamela Gagnon was launched to CrossFit in 2010 and not too long ago 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 following 4 weeks, I will likely be programming important actions to assist together with your steadiness, shoulder and core power, and coordination – all important elements of handstands, freestanding handstand push ups, press handstands, and handstand strolling.
Give attention to these 4 issues when doing handstand work:
- Kind issues! Pointed toes, tight core, and lively shoulders are all vital.
- 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 transferring your head an excessive amount of). This can show you how to 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 per 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 Two – Strolling and Core
Day One
Relaxation as wanted between units.
Rx'd work:
- 3×10 wall walks – chest and stomach to wall
- 4x20ft strolling alongside wall (transferring facet to facet)
- 5×10 handstand pops with the band
Scaled work:
- 3×10 wall walks (keep hole place & go 45-65 levels)
- 4×2 across the worlds off field
- 5×10 handstand band pops (attempt to keep hole and attain 45-degree angle)
Day Two
Relaxation as wanted between units.
Rx'd work:
5 rounds – 30 seconds at every station
- Plate walks – again to wall
- GHD situps
- Handstand shoulder faucets
Scaled work:
5 rounds – 30 seconds at every station
- Plate walks off field
- Abmat situp
- Field shoulder faucets
Day Three
Rx'd work:
4 rounds for high quality
- 5 to 50ft of handstand stroll
- 10 strict toes to bar
- 10 plate walks – wall or freestanding
Scaled work:
4 rounds for high quality
- 10 shoulder touches (off field or wall)
- 10 V-ups
- 10 plate stroll towards wall
