Posts tagged with ‘handstand development’

  • WOD Blog | Workout of the day

    WEDNESDAY 11-10-2017

    - by Admin

    HAPPY BIRTHDAY TO DAVID RIBEIRO!

    LEVEL 1

    A. GYMNASTICS CONDITIONING

    Handstand development
    – Develop good positions in pike and then on a box
    – Then chest to wall
    – Kicking up with a spotter

    B. CONDITIONING

    AMRAP 10:
    3, 6, 9, 12, 15, …..
    Box dips (strict push-ups)
    OHS, 35/20

    LEVEL 2

    A. GYMNASTICS CONDITIONING

    Handstand walk development
    – 5 rounds for quality of 10m HSW + 30 sec superman hold
    – If you aren’t able to yet, work through single arm support:
    In pike > toes on box > chest to wall > wheelbarrow > walk with a spotter

    B. CONDITIONING

    AMRAP 10:
    3, 6, 9, 12, 15, …..
    Ring dips
    OHS, 52/35

  • WOD Blog | Workout of the day

    TUESDAY 14-03-17

    - by Admin

    HAPPY BIRTHDAY TO ANNEMARIE VAN RHYN!

    CROSSFIT

    LEVEL 1

    A. CONDITIONING

    5 rounds EACH for time of:
    12 (men) / 10 (ladies) calorie row
    9 Box HSPU (toes) or pike push-ups

    Work in groups with each person starting a new round ON THE MINUTE
    *18 min cap

    B. GYMNASTICS CONDITIONING

    Handstand development
    Kicking up to HS with spotters
    HS walk progressions
    -Shifting weight in pike, on a box, chest to wall
    -Wheelbarrow and “active tissue” drills

    LEVEL 2

    A. CONDITIONING

    5 rounds EACH for time of:
    15 (men) / 12 (ladies) calorie row
    9 HSPU

    Work in groups with each person starting a new round ON THE MINUTE
    *18 min cap

    B. GYMNASTICS CONDITIONING

    Handstand walk development
    Create an obstacle course, OR,
    HS walk progressions
    -Shifting weight in pike, on a box, chest to wall
    -Wheelbarrow and “active tissue” drills

     

    GI JOZI

    AMRAP 30 min
    1 Rope Climb
    500m row
    * teams 2 – 3

  • WOD Blog | Workout of the day

    WEDNESDAY 15-02-17

    - by Admin

    HAPPY BIRTHDAY TO MARK KINGHAM AND MARTIN MACPHAIL!

    LEVEL 1

    A. GYMNASTICS CONDITIONING

    Handstand development
    Kicking up to HS with spotters
    HS walk progressions
    -Shifting weight in pike, on a box, chest to wall
    -Wheelbarrow and “active tissue” drills

    B. CONDITIONING

    Five 2-minute rounds of:

    10 box jumps, 24/20″
    Max front squat, 40/30

    Rest 1 minute between rounds

    LEVEL 2

    A. GYMNASTICS CONDITIONING

    Handstand walk development
    Create an obstacle course, OR,
    HS walk progressions
    -Shifting weight in pike, on a box, chest to wall
    -Wheelbarrow and “active tissue” drills

    B. CONDITIONING

    Five 2-minute rounds of:

    15 box jumps, 24/20″
    Max front squats, 85/60

    Rest 1 minute between rounds

  • WOD Blog | Workout of the day

    WEDNESDAY 25-01-17

    - by Admin

    LEVEL 1

    A. GYMNASTICS CONDITIONING

    Handstand development
    Wall walk up and find balance with 1 foot away from the wall
    OR, pike hold with knees/toes on box
    OR, headstands

    B. CONDITIONING

    6 rounds for reps of:
    1 minute of push presses, 20/15
    1 minute of SDHP, 20/15
    1 minute of rest

    LEVEL 2

    A. GYMNASTICS CONDITIONING

    Handstand walk development
    Create an obstacle course, OR,
    Improve your basic HS walk, OR,
    Practise HS walks

    B. CONDITIONING

    6 rounds for reps of:
    1 minute of push presses, 35/25
    1 minute of SDHP, 35/25
    1 minute of rest

  • WOD Blog | Workout of the day

    TUESDAY 06-12-16

    - by Admin

    CROSSFIT

    A. GYMNASTICS CONDITIONING

    LEVEL 1

    Handstand development
    Wall walk up and find balance with 1 foot away from the wall
    OR, pike hold with knees/toes on box
    OR, headstands

    B. CONDITIONING

    AMRAP 12:
    4 ring push-ups OR 8 push-ups
    8 KB swing/arm, 20/12

    A. GYMNASTICS CONDITIONING

    LEVEL 2

    Handstand walk development
    Create an obstacle course, OR,
    Improve your basic HS walk, OR,
    Practise HS walks

    B. CONDITIONING

    AMRAP 12:
    4 ring muscle-ups
    8 KB snatch/arm, 24/16

     

    GI JOZI

    AMRAP 10 min
    2x 10m bear crawl
    10 x strongman throws

    Rest 6 min ( L1 – 600m run, L2 – 800m during rest)

    AMRAP 10 min
    2 x 10m stiff leg bear walk
    10 x slam balls