CrossFit Silos – CrossFit


Gymnasty Handstand Complex (5×14)

Movement Demo: https://www.facebook.com/crossfit.gymnastics.coach.tucker/videos/10155156211523471/

Accumulate 5 quality sets of:

▪️1 wall walk

▪️6 side handstand walking steps to right

▪️6 steps back to start

▪️1 wall walk back down.


▪️control walk to wall – squeeze in hollow while pushing away floor & taking smaller steps with hands instead of giant uncontrolled steps.

▪️eye sight gazing between hands.

▪️shift weight before walking. (straddle legs if more balance needed)

SCALE: start with feet on elevate 20in box and body in plank position. Walk hands towards box so you are in a stacked invested handstand (w. feet on box). Shift to each side 12 times OR shoulder tap 12 times. Return to start.


OHS THERAPY WATCH: https://www.youtube.com/watch?v=1X-MLCHNwEU

Every 4 mins for 24 mins: 4PS+4HSS+4OHS

Every 4 minutes for 24 minutes

6 Rounds

4 Power Snatches

4 Hang Squat Snatches


Goal is to increase weight by +5/10lb or more each set AND perform all 12 reps unbroken.

Cash Out

This cashout should be done on your own time after or before class.

Hollow Hold Midline (Anterior) Accessory Work (Time)

Hollow Hold

8 sets of x :25 se on / :15 sec off

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