Posts tagged with ‘Handstand Holds’

  • WOD Blog | Workout of the day

    TUESDAY 23-01-2018

    - by Admin

    HAPPY BIRTHDAY TO DAVID HAARBURGER AND DHUVEN THATHIAH!

    CROSSFIT

    LEVEL 1

    A. GYMNASTICS CONDITIONING

    EMOM 12:
    Even: Pressing hold for 30 sec
    Odd: Kipping pull-ups (pulling hold for 30 sec)*

    You choose the reps, but must be UB all the way through.

    B. CONDITIONING

    In pairs, 4 rounds of:
    1 min of DB squat cleans, 20/10
    1 min of burpee box jumps, 20/16″

    Alternate stations. There is no rest between rounds/stations.

    LEVEL 2

    A. GYMNASTICS CONDITIONING

    EMOM 12:
    Even: 10m handstand walk
    Odd: Unbroken C2B pull-ups*

    You choose the reps, but must be UB all the way through.

    B. CONDITIONING

    In pairs, 4 rounds of:
    1 min of DB squat cleans, 25/15
    1 min of burpee box jump overs, 24/20″

    Alternate stations. There is no rest between rounds/stations.

    GI JOZI

    Teams of 2:  Accumulate max reps with 1 buddy working at a time!

    2 Rounds

    3 min AMRAP
    Air Bike ( cal)

    Rest 1 min

    3 min AMRAP
    Medball Cleans

    Rest 1 min

    3 min AMRAP
    Bear Crawl 10m lengths

    Rest 1 min

    3 min AMRAP
    Burpees

    Rest 1 min

    3 min AMRAP
    Ski Erg ( Calories)

    Rest 1 min

  • 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 26-09-2017

    - by Admin

    HAPPY BIRTHDAY TO NIKI HARF!

    CROSSFIT

    A. GYMNASTICS BENCHMARK

    LEVEL 1

    Max duration handstand hold
    If you’ve achieved 2 minutes, max strict box HSPU or pike push-up

    LEVEL 2

    Max strict HSPU
    1 attempt (add deficit if necessary)

    B. CONDITIONING TEST

    “Diane”

    21-15-9 reps for time of:
    Deadlift (L1: 70/50; L2: 102/70)
    HSPU (toes on box / pike / push-up)

    *14 minute cap

    G.I. JOZI

    Loredo ( Hero WoD)

    6 rounds for time of:
    24 Air Squats
    24 Push-ups
    24 Walking Lunges
    Run, 400 m

  • WOD Blog | Workout of the day

    WEDNESDAY 19-07-2017

    - by Admin

    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

    EMOM 12:
    Odd: 15 push press, 20/15kg
    Even: 150m sprint

    LEVEL 2

    A. GYMNASTICS CONDITIONING

    Handstand walk development
    – If you are able to HSW, 10m OTM x 12 mins
    – If you aren’t able to yet, work through single arm support:
    In pike > toes on box > chest to wall > wheelbarrow

    B. CONDITIONING

    EMOM 12:
    Odd: 21 push press, 35/25kg
    Even: 200m sprint

  • WOD Blog | Workout of the day

    MONDAY 08-05-17

    - by Admin

    HAPPY BIRTHDAY TO SEAN THOMPSON!

    LEVEL 1

    A. STRENGTH

    Back squat
    5×5 ascending

    -Superset with:

    30-60 sec chest-to-wall handstand hold
    Aim for longer holds than last time

    B. CONDITIONING

    EMOM 10:
    7 knee tucks + 6 burpees

    LEVEL 2

    A. STRENGTH

    Back squat
    5×5, 80% across

    -Superset with:

    Max strict chest-to-wall HSPU

    B. CONDITIONING

    EMOM 10:
    5 TTB + 6 burpees