CrossFit – Fri, Oct 14

Crossfit Chilliwack – CrossFit

Warm Up

DYNAMIC WARM-UP | 8:00

1 set:

50 single unders

100-ft DB carry

• one arm should be in an overhead position, and the other arm should be in a front rack position.

• Switch arms every 50-ft.

2 sets:

50-double unders

100-ft DB carry

• one arm should be in an overhead position, and the other arm should be in a front rack position.

• Switch arms every 50-ft.

Skills Review

HANDSTAND PUSH-UP REVIEW | 8:00

Spend 1:00-1:30 at each step.

Work on placing the hands and head in a proper tripod position at the bottom of the rep.

PROGRESSION FOCUS

Pike push-up Reach the head forward of the hands at the bottom, stretch the shoulder at the top

Handstand hold Press the hands to the floor to slide the heels up the wall

Handstand push-up negative Lower head to the floor and ensure the tripod position is intact

Handstand push-up negative + loading of the legs Lower into the tripod position, bring knees to elbows, keep but on the wall

Kipping handstand push-up Knees to the elbow, then kick straight up (kipping)

Warm Up

HANDSTAND PUSH-UP WARM-UP | 2:00

2 sets:

3-5 handstand push-ups

Metcon (Weight)

RX

3 sets for reps:

Max-rep unbroken handstand push-ups

then…

5 sets for load:

3 shoulder presses

Metcon (Weight)

INTERMEDIATE

3 sets for reps:

Max-rep unbroken piked push-ups

then…

5 sets for load:

3 shoulder presses

Metcon (Weight)

BEGINNER

3 sets for reps:

Max-rep unbroken push-ups

then…

5 sets for load:

3 shoulder presses

Post Workout Skill

Accumulate:

100 alternating shoulder taps in a handstand

Stretch

3 sets:

10 ATY raises

:30 reach, roll, and lift