Wednesday 191106

Friday 230922

Friday 230922

Practice handstand skills for 15 minutes.

Rest. Then,

Complete as many reps as possible in 15 minutes of:
2-4-6-8-10 reps of:
Squat clean
Wall-facing handstand push-up

*Any time you complete the round of 10/10, start over again at 2 reps

♀ 125 lb ♂ 185 lb

Post handstand skills and reps completed to comments.

Scaling:
During the practice choose a skill that matches your current ability level. Aim to get at least 5 working “sets” in 15 minutes. Beginners can practice pike holds or holds on the wall. Intermediate athletes can practice freestanding handstand holds. Advanced athletes can practice pirouettes and pressing to handstand.

Choose a load and HSPU variation that allows you to ‘climb the ladder’ 2x (complete the second round of 10/10).

Wednesday 210616

Wednesday 210616

Practice SLIPS for 20 minutes.

Deadlift 5-3-3-1-1-1 reps

Post loads to comments.
Compare to 210601.

Scaling:
Refer to your workout notes from 2 weeks ago. Watch “Warming Up With SLIPS.” Experienced athletes should attempt to deadlift as heavy as possible for each set, while newer athletes should focus on mechanics.

Monday 240513

Monday 240513

Freestanding handstand push-up practice

Spend 15-20 minutes practicing the following progression:

Headstand

Headstand with knees to chest

From the headstand position, kick upward to a handstand and hold

Kick to a handstand, hold, and lower back to a headstand

Multiple freestanding handstand push-ups

Rest at least 10 minutes, then perform:

As many rounds and reps as possible in 10 minutes of:
35 double-unders
5 freestanding handstand push-ups

Post rounds and reps to comments.

Scaling:
The goal today is to build confidence in a gymnastics movement and develop a better understanding of your body in space. This is an opportunity to practice complex skills in a low-intensity environment.

Setup and execution:

*Perform all stages of the progression about 1 foot off a wall. Consider using an AbMat for your head. Even though the wall is there, the goal is to use it only if you lose balance or control. Remember, we are working on a freestanding handstand and handstand push-up.

Headstand | Start in a frog stand and extend both legs above your body. Your head and hands will still be on the ground in the tripod position.

Headstand with knees to chest | While in a headstand, slowly bring your knees to your chest and then extend them back above your body.

Kick to a handstand | While in a headstand, bring your knees toward your chest in a controlled fashion. While extending your legs, think about driving your heels to the sky — this will build momentum. Then press with your arms to complete the freestanding handstand.

Kick to a handstand, hold, and lower back to headstand | If you cannot yet hold a freestanding handstand, use the wall for assistance. Once you kick up, hold for a second or two, then slowly bring your head back down to a headstand. Achieve this by bringing your head in front of your hands, and allow the feet/legs to have a slight backward lean to counterbalance. This can be completed with one or both legs on the wall for assistance.

Multiple freestanding handstand push-ups | Once you have successfully made it back to the headstand, attempt another rep.

Modifications:

Go as far as you can in the progression and stop when it becomes challenging. Over time, progress to the full movement as you develop the skills.

Intermediate option:
Spend 15-20 minutes practicing the following progression:

Headstand

Headstand with knees to chest

From the headstand position, kick upward to a handstand and hold

Kick to a handstand, hold, and lower back to a headstand

Multiple handstand push-ups

Rest at least 10 minutes, then perform:

As many rounds and reps as possible in 10 minutes of:
35 double-unders
5 handstand push-ups

*Perform all stages of the progression a few inches off a wall. Consider using an AbMat for your head. The goal is to kick up and back to a headstand against the wall. If you are confident with this, try the freestanding variation.

Beginner option:
Spend 15-20 minutes practicing the following progression:

Inchworm

Pike headstand

Pike handstand hold

Pike push-up negative

Multiple pike push-ups

Rest at least 10 minutes, then perform:

As many rounds and reps as possible in 10 minutes of:
35 single-unders
5 pike push-ups

*Perform all stages of the progression in the middle of an open floor. Consider using an AbMat for your head. To make the pike position easier, keep your feet away from your hands. The closer the feet are to the hands, the more difficult the movement will be. The goal is to practice loading as much bodyweight as possible onto the hands, and to build confidence getting upside down. If you are confident with this progression, try the intermediate variation.

Resources:
The Freestanding Handstand Push-up
The Handstand
The Kipping Handstand Push-up
Handstand Push-up Variations
The Double-under

Find a gym near you:
View the CrossFit map

Featured photo:
Taken by Charlotte Foerschler at Destination Defender in Somerville, Texas.

Wednesday 190417

Wednesday 190417

12 minutes of stretching
12 minutes of L-sit practice
12 minutes of handstand practice
12 minutes of plank practice
12 minutes of scales practice