10.27.2017

CrossFit Silos – CrossFit

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Gymnastics

Spend no more than 10 minutes on the handstand drill.

Gymnasty: Handstand Shape Drill (3x max reps)

Movement Demo: https://www.facebook.com/crossfit.gymnastics.coach.tucker/videos/10155192100543471/

Today we are trying to balance in a stacked position using a “spotter”

🔺THE GOAL: To feel active shoulders, a balance in the shoulder girdle & a stacked hollow body

▪️grab a 20’ box & grab a few heavy weights to put on top so it doesn’t move.

▪️set up box approx 18in away from wall

▪️This can be done w. box against wall & you handstand the other way – but we wanted wall for safety.

🔺EXECUTION

▪️Once you kick up slowly – allow one foot to come off wall and then other once forearms are pushing against box (this is for balance).

▪️Head at 45 degree angle so chin should be touching box (not forehead)

▪️”Grow Tall” by pushing toes to ceiling and feel a balance in shoulders & grip floor with fingers

🔺TRY: 3-4 sets of max hold (rest double time of hold between sets)

Benchmark/Re-Test

Spend no more than 10 minutes on the 1000m row

1000m Row (Time)

Max Effort 1000m Row

Metcon

Metcon (No Measure)

30 min EMOM:

1) 150m Farmers Carry (1×53/35)

switch arms halfway

2) 10-16 med ball sit-ups (20/14)

3) 10-16 goblet lunges (1×53/35)

4) max double unders

5) 10-16 pushups

6) rest

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