EDITOR'S NOTE: Pamela Gagnon was launched to CrossFit in 2010 and 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, prepare, and do gymnastics into her forties.
4 Weeks of Handstands and Handstand-Primarily based Expertise and Energy
All through the subsequent 4 weeks, I might be programming important actions to assist together with your stability, shoulder and core power, and coordination – all important parts of handstands, freestanding handstand push ups, press handstands, and handstand strolling.
Concentrate on these 4 issues when doing handstand work:
- Type issues! Pointed toes, tight core, and energetic shoulders are all necessary.
- Hold the vast majority of your weight mid palm however use your fingers to "grip" the ground to seek out stability.
- Gaze your eyes in-between your thumbs (with out shifting your head an excessive amount of). This can provide help to discover your stability.
- 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 One – Steadiness, Handstand, and Core
Day One
Relaxation as wanted between units.
Rx'd work:
- 10 x 10 second handstand maintain (stomach to wall)
- 20 tuck up
- 30 deficit hand launch push up (set plates to your palms )
- 40 superman pulses
Scaled work:
- 10 x 10 second handstand holds off field
- 20 tuck up
- 30 hand launch push up
- 40 superman pulses
Superman Place
Day Two
Relaxation as wanted between units.
Rx'd work:
- 5x20sec frog tand holds – attempt straight arm (working stability on palms)
- accumulate 2 minute handstand maintain – stomach to wall
- 2×30 shifts from proper to left – again to wall**
- 4min – tabata hole rocks (in straight/hole physique place)
Scaled work:
- 5x20sec frogstand holds – bent arm (working stability on palms)
- accumulate 2min of handstand maintain with one leg on field and one leg in air straight up
- 2×30 shifts from proper to left aspect – legs on field**
- 4min – tabata hole rocks (in tuck place)
**work gradual, ensuring you shift weight over the dominant shoulder
Hole Place
Day Three
Rx'd work:
5 rounds for high quality
- accumulate 1 min of handstand – wall or freestanding
- 10 strict barbell presses @65% bw
- 10 hole to superman rocks
Scaled work:
5 rounds for high quality
- accumulate 1 min in handstand (off field/one leg up)
- 10 strict barbell presses 50% bw
- 10 hole to superman rocks
Handstand Shift from Proper to Left, Ft on Field
