*** 12PM NOON CLASS COMMENCES THIS COMING MONDAY, APRIL 10th ***
Warm-up Drills
I. Coach’s Choice (SPIKEBALL!!!?)
Impact/Focus: Handstand Push-ups 6 x 1:1
6 Rounds of
1:00 x Handstand Task (see below I-IV)
1:00 x Rest
Handstand Task Options:
I. 3-5 x Strict Reps or Strict Negatives (facing wall or facing outboard),
finish interval with HS Hold if time left.
II. 6-10 x Kipping Reps,
finish interval with HS Hold if time left.
III. Kick-up to Handstand Hold for as much of the 1:00 as possible.
IV. WallWalk to HS Hold or Stinkbug/Pike Position Hold for as much of the 1:00 as possible.
Post scores to comments.
Notes from last week to build upon;
1. Establish ROM ability and pressing strength to hold at lockout via the Push-up and Pike Push-up.
2. Elevate Feet up through the Stinkbug position for Holds.
3. Use mats and coaching assistance to get into a supported or unsupported HS Hold against the wall.
**Potentially there may be a place to work in some Wall Walks to assist in building requisite upper body strength and stamina for use while training inversion skills.
4. Wall Walks are also adept at instilling confidence in newer/beginning CrossFit athletes.
5. Kick-up Practice without mats & from the standing start position.
6. Kick-up to a Hold or Kick-up to Handstand Walks (5ft=1rep) in the open with a coach to spot as needed.
“It’s A Doozy”
Climb as far up the ladder of Cluster Wallballs & Double-unders as possible vs. 12:00.
3-6-9-12-15-18-21 x Cluster Wallball (20/14lbs)
21 x Double-unders to complete each round
**1 x Incentive Burpee per Medicine Ball Drop**
Notes:
- The Cluster Wallball = 1 x Medicine Ball Clean + 1 x Wallball completed as one connected repetition.
- Must catch the Medicine Ball and return to the ground via touch and go style for subsequent rep; each drop = 1 x Incentive Burpee before continuing through the workload.
- Scaling options for Double-unders would be 15 reps per round or 42 single-unders per round; capping rope work and moving to the next Medicine Ball task after 1:00 of effort.
Post time completed or scores at 12:00 to comments.
