CrossFit Barwon – CrossFit
Gymnastics
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)
3 rounds for time
600 m run
60 air squats
60 ab mat sit ups
Warm-up
Sprinters (No Measure)
400m run
8/side lying leg raise with bent knee
8/side lying leg raise with straight knee
4/direction Lying seated hip twists
8 legs over head into pancake
8/side bird dogs
8/side fire hydrant
4/side scorpion
8/side arm swings
form running drills
– high knees
– butt kicks
– back pedal
– karaoke
– 4x flying starts
EDWU into wrist prep into HS walking work