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Announcements

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Carlisle CrossFit – CrossFit

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Gymnastics

A: Headstand Stability

Level 1: Stabilize in tripod, “walk” feet as close to hands as possible, lift one foot at a time, find stability, get comfortable in the position. They don’t have to lift both feet.

Level 2: Shift knees to elbows, hold 5-10 seconds X 5

Level 3: From pike position, using slight push to raise legs, controlled up, hold 5, controlled lower X 5

Level 4: From pike position, controlled raise and lower legs no push with feet, hold 5 sec, x 5

B: Headstand Weight Transfer Drills (10-10-10)

From a pike position with hips above shoulders, press into a controlled headstand.

Hold for up to 30 seconds or as long as possible.

In controlled movement bring feet back to the floor and tap toes and return to a controlled headstand hold for up to 30.

Work up to 10 reps x3

C: Candlestick Roll Ups (10-10-10)

If have med ball,add med ball (20/14)

Metcon

Metcon (Time)

Equipment

With a running Clock

0:00-6:00

3 Rounds

12 Weighted V-ups

16 HRPU

6:00-12:00

3 Rounds

12 Front Squats (125/85)(105/75)(95/65)

12 Bar over burpees

12:00-18:00

3 Rounds

12 HSPU (Box/bench presses)(Inv Floor Presses)

16 Sit Ups to Press

Limited Equipment

With a running Clock

0:00-6:00

3 Rounds

12 Weighted V-ups

16 HRPU

6:00-12:00

3 Rounds

12 DB Front Squats (50/35) or Goblet Squats

12 Bar over burpees

12:00-18:00

3 Rounds

12 HSPU (Box/bench presses)(Inv Floor Presses)

16 Sit Ups to Press

No Equipment

With a running Clock

0:00-6:00

3 Rounds

12 Weighted V-ups

16 HRPU

6:00-12:00

3 Rounds

12 Goblet squats with any household weight: water jugs, dog, small child, cans of paint, bag of charcoal, etc

12 Jump over burpees (Jump over whatever object you have)

12:00-18:00

3 Rounds

12 HSPU (Box/bench presses)(Inv Floor Presses)

16 Sit Ups to Press
*Score is total time it takes you to complete all three couplets.

*If you complete a couplet before the time cap for that section, do not wait for the next section to begin. You may move right into the next couplet.

*If you hit the time cap for a section without completing all three rounds in total, add the number of reps NOT completed to your final time as seconds.