Mobility, Activation & Warm-Up
Over the course of 5-7 minutes, move through the following band assisted drills:
Pec Stretch
Lat Stretch
Tricep Stretch
followed by …
Two sets of:
Single-Unders x 30 seconds
Bounding in place (bunny hops) x 15 seconds
Prone Plank Shoulder Taps x 30 seconds
A.
15 Minutes of Handstand Play Time
This is unstructured time to explore your handstand progressions. We’ve been doing a variety of drills every week that has incorporated different handstand walking drills. Today, put those skills together! Play around with your handstand walking, some obstacle courses, ramps or choose from a few of these handstand walking drills:
Handstand Pirouette Drill
Handstand Marching
Single Leg Thigh Taps
Handstand Walk Progressions
Wall-Facing Handstand Marching
B.
35-49:
For times:
30 Kipping Handstand Push-Ups (3 Minute Time Cap)
At the 3 minute mark, rest 3 minutes, then…
30 Kipping Handstand Push-Ups (3 Minute Time Cap)
50-54:
For times:
20 Kipping Handstand Push-Ups (3 Minute Time Cap)
At the 3 minute mark, rest 3 minutes, then…
30 Kipping Handstand Push-Ups (3 Minute Time Cap)
55-59:
For times:
10 Kipping Handstand Push-Ups (2 Minute Time Cap)
At the 2 minute mark, rest 2 minutes, then…
25 Kipping Handstand Push-Ups to 3″” riser (3 Minute Time Cap)
60+:
For times:
10 Kipping Handstand Push-Ups (3 Minute Time Cap)
At the 2 minute mark, rest 2 minutes, then…
15 Kipping Handstand Push-Ups to 3″” riser (3 Minute Time Cap)
Scaling options for Kipping Handstand Push-Ups
Push Press (35-54: 96/65 lbs; 55+: 65/45 lbs)
C.
35-54:
Every minute, on the minute, for 30-40 minutes (6-8 sets of):
Station 1: 12-15/10-12 Calorie Echo/Assault Bike
Station 2: 12 Toes to Bar
Station 3: 40 Double Unders
Station 4: 12 Alternating Pistol Squats + Max Ring Muscle Ups
Station 5: Rest
55-59:
Every minute, on the minute, for 30-40 minutes (6-8 sets of):
Station 1: 10-12/18-10 Calorie Echo/Assault Bike
Station 2: 10 Toes to Bar
Station 3: 40 Double Unders
Station 4: 10 Alternating Pistol Squats + Max Ring Muscle Ups
Station 5: Rest
60+:
Every minute, on the minute, for 30-40 minutes (6-8 sets of):
Station 1: 10-12/18-10 Calorie Echo/Assault Bike
Station 2: 10 Toes to Bar
Station 3: 40 Double Unders
Station 4: 10 MedBall Weighted Step-Ups (20/14 lbs to 24/20″”) + Max Ring Dips
Station 5: Rest
Scaling options for toes-to-bar (choose one of the following):
Knees-to-Elbows
Tuck-Ups
Lying Leg Lifts
Scaling Options for Ring Muscle-Ups:
Burpee Ring Pull-Up
Burpee + Low Ring Turnovers
Burpee + Jumping Ring Muscle Ups (set up the rings low enough to allow a quick transition from the burpee into the muscle-up)
D.
Cool Down
Spend 9-12 minutes walking as you try to get back to nasal breathing only.
Every 3 minutes, stop and complete the following:
60 seconds of Dead Bug Iso Hold (keep knees over hips)
General Training Notes
Gymnastics Play Time! I want this to be some unstructured time to just play around with your handstand walking. I find that sometimes just taking the pressure off from doing a bunch of drills helps you be more fluid and natural with these higher skilled movements. So have fun with this! You’ll then go into some kipping handstand push-up cycling. You’ll be acummulating some volume here so start off with a big kip to ensure you don’t redline too soon. Come off the wall as soon as you feel yourself slowing down in the press out phase of the kipping hspu. I’d rather you break early then break too late and start failing reps. Your emom conditioning piece rotates you through a variety of movements that are commonly seen in the Open, Quarterfinals and Semi-Finals. The challenging minute will be at station 3 where you’ll do single leg squats + ring muscle-ups / ring-dips. Make sure you have good quality of movement on your pistols and then work for the remaining time on your ring muscle-ups / ring-dips. If you don’t desire to do RMU or the progressions for them then substitute with Russian Kettlebell Swings (heavy). The goal is to get multiple touches on common movements that may come up in the next few weeks of CrossFit events. It is up to you on the length of the emom today; giving you guys some options based on how your body feels heading into the Open.