181206

Carlisle CrossFit – CrossFit

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Performance Care Upper Body

Warm-up (No Measure)

10 Min AMRAP for Quality

20 Shoulder Taps (10 ea side)

10 Single Arm DB Presses (Moderate) (R+L)

25′ SA Farmers Carry (R_)

10 SA High Pulls (R+L)

25′ SA Farmers Carry (L)

50′ Bear Crawl

Gymnastics

A: Handstand Stability

Level 1: Handstand position, feet on floor. Walk feet as close to hands as possible, hold 5-10 seconds X 5

Level 2: Feet elevated on box or bench. Walk feet so hips are over hands, hold 5-10 seconds X 5

Level 3: Kick to handstand with a partner, hold handstand with help of partner 5-10 seconds X 5… make sure they are kicking up with hands by ears and shoulders engaged.

Level 4: No partner, kick up to free handstand hold 5-10 seconds X 5 – if you cannot hold at least 5 seconds use a partner. … make sure they are kicking up with hands by ears and shoulders engaged.
Work in pairs with one person “spotting” so no one falls over.

Work on the floor goal is to be in control without any assistance

Find the tripod position with head and hands, can use big mats if head is uncomfortable, better not to use abmat will be harder to balance.

B: Handstand Walking

Level 1: Feet on ground as close to hands as possible 3 x 10 steps

Level 2: Feet on box, hips over hands 3 x 10 steps

Level 3: Feet on wall in handstand 3 x 10 steps

Level 4: Free handstand walk 3 x 10 steps
Hands should be facing forward, pressing through floor, one hand elevates at a time

C: Strict HSPU Work

Level 1: Strict press with dumbbells as heavy as possible 3×5-10

Level 2: Box HSPU 3xME up to 10

Level 3: On wall 3xME up to 10

D: Kip Work (Arch Hollow on the Wall)

Level 1: 3×10 – 5 with knees together, 5 with knees apart – to practice both versions

Level 2: 3×10 kipping HSPU 5 with knees together, 5 with knees apart – must be UB or just work on level – measure Open standard and see which style works best

Metcon

Metcon (AMRAP – Rounds and Reps)

10 Min AMRAP

LVL 3 (RX)

10 HSPU

10 Box Jumps (24/20)

10 Cal Row

LVL 2

10 Inverted floor Press

10 Box Jumps (20/18)

10 Cal Row

LVL 1

10 Seated DB Floor Press (Heavy)

10 Box Step Ups

8 Cal Row

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