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Wednesday 03.30.2022

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The 515pm Crew getting after the first week of the CrossFit Open, Yasssssss!

Warm-up Drills
I. Run 400m or Row 500m
II. Foam Rolling & Dynamics
III. Mobility

Impact/Focus: Handstand Strength & Conditioning
7 Rounds, on the 2:00 athletes will work through the following Skills & Drills

Rounds 1 & 2 (on the 2:00) Select from the following:

Developing Inversion Confidence for foundation skill athletes with
Stink Bug Holds or Wallwalks.

Or… Warm Up for Balance and Positional aspects of the Handstand/Handstand Push-up with
Kick-up Practice, Shoulder Taps, Straddle-Up Skills & Single Arm Balance against the Wall

Rounds 3 through 7 (on the 2:00) Select from the following :

I. 1-2 x Wall Walks
II. 1 x Kick-up & 1 x Negative Handstand Push-up
(2-3 Reps of the above per interval w/ slow, controlled descents)
III. 5 x Kipping or Scaled Handstand Push-ups
IV. 3 x Strict Handstand Push-ups
I. 25ft Handstand Walk

Notes:

  • Yes, it sure does seem like a lot of words; don’t panic. Instruction will follow training assignments based on the individual. Today is very much geared towards learning and practice in this section of our training day.
  • Athletes will be able to partition their work & rest as needed per 2:00 interval.
  • Our primary intention today is to establish a movement foundation and/or sharpen the confidence of athletes across the handstand skill sets.
  • Some may find they are capable of working every minute with enough time to rest, others may need to partition the workload in varying ways as the training progresses and the learning begins to express itself.
  • For those who will be working intervals with a focus on strength and conditioning (ie. work capacity) the sets should be completed ‘unbroken’ but nowhere near a failure line throughout.
  • Save some petrol for Quarterfinal Workout 3 that follows, ninjas.

“Quarterfinal Workout 3”
For Time (Versus a 25:00 Time Cap)

8 x Wallball
 (20/14lbs)
4 x Shuttle Runs (25ft+25ft)
1 x Rope Climb

16 x Wallball
 (20/14lbs)
8 x Shuttle Runs (25ft+25ft)
2 x Rope Climbs

24 x Wallball
 (20/14lbs)
12 x Shuttle Runs (25ft+25ft)
3 x Rope Climbs

32 x Wallball
 (20/14lbs)
16 x Shuttle Runs (25ft+25ft)
4 x Rope Climbs

24 x Wallball
 (20/14lbs)
12 x Shuttle Runs (25ft+25ft)
3 x Rope Climbs

16 x Wallball
 (20/14lbs)
8 x Shuttle Runs (25ft+25ft)
2 x Rope Climbs

8 x Wallball
 (20/14lbs)
4 x Shuttle Runs (25ft+25ft)
1 x Rope Climbs

Notes:

  • Scaling & Points of Performance will be covered during the whiteboard brief.
  • The Shuttle Runs are 25ft out +25ft back to the start line (50ft total per rep).
  • Additional Fun facts:
    4 shuttles is 200ft=60.96m
    8 shuttles is 400ft=121.92m
    12 shuttles is 600=182.88m
    16 shuttles is 800=243.84m

Post scores to comments.

Samy Daghir

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