Schedule Update
Our New Year’s schedule is as follows:
- Friday 12/31: No 1730 Class (all other classes follow normal Friday schedule)
- Saturday 1/1: 0900 CrossFit, 1000-1200 Open Gym
Strength
3 Sets
- 8-12 Sotted Handstand Walk Steps
Or - 8-12 Lateral Handstand Walk Steps per side
Or - 8-12 Box Handstand Walk Steps per side
Or - 8-12 Shoulder shifts in plank, pike, or handstand
Rest about 2:00 between sets
Notes
We are adding another option to our handstand walking progression today. But again, don’t worry if you feel you are not yet ready to get inverted. We will have a progression that is suitable for all levels of comfort with a handstand.
If you can show control on the lateral walks against the wall, try a spotted handstand walk.
We will be either working on walking laterally or simply getting comfortable supporting your body weight with a solid lockout on one arm. If you are walking, you can choose to either perform your walks against the wall or around a box. If you don’t feel comfortable bringing a hand off the ground, you can work on shoulder shifts in a plank, pike, or handstand. Focus on keeping your lower body tight, pushing tall through the support arm, and maintain a good lockout on the support arm.
Strength
3 Sets
- 3-5 Pike Compression to extended crab hold
- 3-5 Press Drag to Fall Out from Knees
Notes
We are switching up our straight arm strength work today with two new exercises.
Pike compression to extended crab hold. If you struggle to transition from the pike compression to the extended crab hold, simply work on holding the extended crab hold position for :05-10 x 2-3 reps.
Press drag to fall out from knees or feet. Focus on staying hollow throughout the rep. If you can manage to stay hollow from your knees, then progress to your feet.
Conditioning
With a partner, complete for time:
- 60-80 Calories
- 60 Strict Pull Ups
- 80 Push Ups
- 20 Rope Climbs
18:00 time cap
Notes
Our workout today is a chipper to be completed with a partner. Your score is the time it takes to complete all the reps or the number of reps completed under the 18-minute cap.
The calories should not take longer than 4-minutes to complete. Adjust the target number accordingly.
If you and your partner cannot maintain a pace of at least 10 reps per minute on the strict pull ups, adjust the number of reps or substitute ring rows or banded pull ups.
Keep the sets of push ups small and rotate often to keep from hitting failure. If you think you will reach muscular failure, do your push ups with your hands elevated on a bench or box.
Here is a good test to show that you have enough confidence on the rope to climb to the top safely. Substitute rope lowers, hanging knee raises, or adjust the height of the rope climb as needed.