10.24.2017

CrossFit Silos – CrossFit

Handstand Complex 2

DYNAMIC & STATIC COMPLEX

▪️1 pushup

▪️1 wall walk

▪️10 second handstand hold

▪️2 pushups

▪️2 wall walk

▪️20 second handstand hold

▪️…repeat w 3 of each plus 30second hold

POINTS OF PERFORMANCE & SCALING

▪️send elbows back in push up to use triceps

▪️Wall walk up in a controlled tight body – pushing through the ground to create tension

▪️point toes in handstand to get into ideal body position

Scaling Option:

If handstand is not mastered, hold handstand at a 45 degree angle instead of walking all the way up the wall.

Movement Demo: https://www.facebook.com/crossfit.gymnastics.coach.tucker/videos/10155148336448471/

Gymnastics

3 attempt for max reps each set. How far can you get?

Metcon

Spend a few minutes practicing the cossack squat. Warning: The cossack squat is NOT a lateral lunge. Understand the difference here: https://barbend.com/cossack-squat-vs-side-lunge/

3RFT: 400m run+30 Cossack (Time)

Three rounds for time of:

400 Meter Run

30 Alternating Cossack Squats (Rx+: Holding single KB in Goblet position (1×35/18lb)

Cossack Squat Demos:

1. https://www.youtube.com/watch?v=eSKHHht1mc8

2. https://youtu.be/YvxmS5BIPi8

3. https://www.youtube.com/watch?time_continue=4&v=45PTpRDktYU

Make sure your toe stays straight ahead and your balance leg heel stays on the ground.

If you cannot do the Cossack squat at bodyweight try a modified version holding the rings on the rack.
Why are we doing these? Overall benefits:

Increased flexibility in the hips, quads, hamstrings, glutes and ankles

Increased hip mobility

Increased knee stability

Increased dynamic strength

Increased core strength and stability

Improved starting position for deadlifts (think guys who round their back too quickly and under-utilize the hamstrings)

Improved squat depth

Excellent “3D” movement for athletes who turn quickly or even kick in combat

Development of unilateral strength

Read more here: http://www.humantwopointzero.com/science-behind-cossack-squat/

Cash Out

Odd Object Conditioning (Time)

6 Rounds:

100 Meter Sled Drag (Bodyweight)

Rest 1:00 between sets

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