Who hasn’t registered for Fight Gone Bad yet, and why? If you’re looking for a reason, it’s the first time this event is happening in South Africa at one of the newest CrossFit gyms in the country, your gym. The rest of the CrossFitting public in the country is going to be there, so don’t get left out. And, it’s going to be a great opportunity to experience the competition side of CrossFit!
Gymnastics Skills
Toes2Bar (and progressions)
Handstand push-ups
A. Handstand push-ups
• Spend 20 minutes working on the progressions, having lots of rest between attempts
B. Complete as many rounds and reps as you can in 12 minutes of:
• 4 HSPU
• 12 box jumps
William on the HSPU event of the CrossFit Games Africa Regional. Notice his positions. Hands outside of shoulder width, toes pointing upwards, and midline rock stable by engaging the glutes and drawing the rib cage towards the pelvis.
Check out these HSPU progressions from CrossFit London ON.
2011 CrossFit Games Regional Qualifier – Team events 1 & 2
For time
• 4 x 750m row
• 50 handstand push-ups
• 4 x 750m row
*Teams of 4 (2 men, 2 women)
Then,
Max weight thruster in 20 minutes
• 1 man and women from each team to find their 1 rep max
• The score is the sum of the highest successful thruster
It’s CrossFit Games season!
In the sentiments of Coach Glassman, the founder of CrossFit, with regards to training the ‘abs,’ “Put heavy loads overhead, and stabilise your midline like a mother*&^%$#!”
A1. Overhead Squats
• Bar – w/up – w/up – 1 – 1 – 1 – 1
*Attempt a 1-rep max
A2. Handstand Push-ups
• Max reps x 4 sets
*Perform in between OHS sets
B. Max reps OHS
• 50% 1RM
*You are allowed to use a squat rack. Your reps end when you can’t maintain correct movement standards or if the elbows bend and the bar is lowered from overhead.
How many can you do?
Max HSPU
Then,
As fast as possible complete 5 rounds of
Sister handstands!
