CrossFit Barwon – CrossFit

Gymnastics

6/12: Handstand walking skill

3 sets of the following superset [ use pro/regressions as required ]

1 minute of each

Handstand

v) Hand stand walk obstacle up and back

iv) Hand stand walk [ must be able to get 3 meter at lease twice, 3 x 8 meter hs walk to progress ]

iii) Hand stand walk to wall [ must be able to get at lease 1 meter per rep, 2 meters x 5 to progress ]

ii) Shoulder taps on wall [ wrists/elbows/shoulder x 30 ]

i) Shoulder taps on box [ wrists/elbows/shoulder x 30 ]

Hollow rock [minimum, 20 / to progress, 55+ ]

Straight hollow

Straddle hollow

1/2 tuck hollow

Tucked hollow

Stretch

Supine grip passive hang

Metcon

Metcon (Time)

5 rounds for time

4 Hang power snatch

4 Overhead squat

10 Bar facing burpees

rest 2 minutes

61/42.5 kg
Must be close to the knee for the snatch, not hip snatches. Don’t count the last rest as your time

Warm-up

Oly warm up (No Measure)

2 mins cardio – skipping/ rowing/ jogging/ assault

10 Wrist circles – hands together

10 Arm circles with scapula

10 Arm over and back

10 Arm rotations

10 Tricep stretch with side-bend

10 Torso rotations

10 Over and under

10 Hip circles

10 iron cross on floor

10 Scorpion

10 Walking lunge with twist

10 Spider-man lunge

10 Walking RDL with leg swing

10 Kossack squat

30″ Ankle stretch per side
EDWU into wrist prep into HS walking.

Post warmup, review movements for the day then 2/2/4 building until at game weight

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