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Thursday, October 26, 2017

26
Oct

Thursday, October 26, 2017

CrossFit Surge – CROSSFIT

Warm-up

Warm-up (No Measure)

Dynamic Warm Up

Essentials/Performance Metcon

Metcon (Time)

With a Partner Perform 8 Rds Each For Time:

Row 10/8 Calorie Row

10 Sit Ups

10 Hip Extensions

Partner Complete Full Rounds

Competition Metcon

Task specific training: Handstand walking

Go through the following exercises. Rest as needed during and between the different exercises. Form not fatigue focus.

Levels of participation in exercises abbreviated as:

BN = Beginner/Novice

A = advanced

E = Elite

All = Everyone

Handstand weight transfer stability

(All) 20 Lunge up to handstand weight transfer 1/4 (https://vimeo.com/181500645/3ac6034ef2)

(All) 15 Lunge up to handstand weight transfer 1/2 (https://vimeo.com/181500695/e904e76bac)

(All) 10 Lunge up to handstand weight transfer 3/4 (https://vimeo.com/181500752/99267b7b19)

(All) 5x Lunge to handstand Weight Transfers (https://vimeo.com/181500800/b624fc5d9c)

Handstand weight shifting

(All) 1) 50 Handstand Weight Shifts: box straight leg pike (https://vimeo.com/181500900/4da9c98a4c)

(All) 2) 40 Handstand Weight Shifts: facing wall (https://vimeo.com/181500923/3620929fc6)

(All) 3) 30 Handstand Weight Shifts: perpendicular to wall (https://vimeo.com/181500949/4e51bcbb89)

(A,E) 4) 20 Handstand Weight Shifts: Free (https://vimeo.com/181502529/764005a484)

(E) 5) 10 Handstand shoulder taps free (https://vimeo.com/181502567/75c3798f92)

Redirection and rolling

(All) 1) 10 Front roll (https://vimeo.com/181502631/3805500c24)

(All) 2) 8 Handstand roll outs (https://vimeo.com/181503022/c83a55cb9f)

(All) 3) 10 Handstand Pirouette 180 (https://vimeo.com/181503056/7d6b604012)

(A,E) 4) 6 Handstand Pirouette 360 (https://vimeo.com/181503093/6cb6fa3570)

(E) 5) 2 Handstand Pirouette 720 (https://vimeo.com/181503131/bd4a54e0c9)

** Use a matt for rolling. Use a spotter if available as needed.

Handstand walking form – control focus

(BN) Repeat 6x: Form focus handstand walk hollow feet and knees together: short repeat walks (https://vimeo.com/181503222/946f2d7365). Use thin material object between feet and ankles. Walk 5 feet or as many steps as you can staying hollow without the wrist bands falling out. USE A SPOTTER IF NEEDED AND AVAILABLE.

(A) Repeat 6x: Form focus handstand walk hollow

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