Handstands and Conditioning

Tuesday, December 30, 2014

More traveling PCFers!  Sandy Hill in CrossFit of the Andes in Argentina!

Prehab

Posterior Chain Flossing x 60 sec each
Cat Stretch x 60 sec
German Hang x 30 sec
Active Bar Hang x 60 sec

Warmup

Jog 400 meter
Bear Crawl 100′
10 Ring Rows
2 Wall Walks

Cool Down

Calf Raises 3×15-20 (add weight if needed)
Wrist Curls 2×15-20 both directions

Wall Extensions, 2×10
Pigeon Stretch x 60 sec each
Plow Stretch x 90 sec
Foam Roll as needed

Fitness and Advanced Strength

10 minutes to practice Handstands

Notes:  Remember that you should prioritize getting strong in a quality handstand position by using a spotter and/or wall before worrying about kicking up in free space.  Feel free to start grabbing what you need and setting up for the workout, especially those doing the deadlifts!

Fitness Conditioning

60/40 Pushups
-immediately followed by-

3 Rounds for time of:
15 Wall Balls
10 Pullups
-immediately followed by-

3 Rounds for time of:
Run 200 meters
20 Kettlebell Swings
-25 min cap-

Notes:  Prescribed is 20/14 med ball to 10’ target and 55/35 Kbs.  With the volume of pushups at the beginning, we recommend using an elevated surface instead of a banded setup.

Advanced Conditioning

30/20 Strict Handstand Pushups
-immediately followed by-

3 Rounds for time of:
30 Wall Balls (20/14)
15 Chest to Bar Pullups
-immediately followed by-

3 Rounds for time of:
15 Deadlifts (245/175)
15 Ring Dips
-25 min cap-

Notes:  Scale the volume of SHSPU, C2B and Dips if needed and prioritize quality movement with full range of motion.  Scale the DL weight to ensure a safe quality position or try a sumo deadlift position.  Kipping is allowed on the dips.