Thursday February 1

January 31st, 2018
by:

Upcoming Events

FTX Clinic Gymnastics (HSPUs) – February 3 – Beginner is 12pm – 1pm / Advanced is 1 pm – 2pm:

Beginner: Can’t do a Handstand

– Drills to help getting comfortable upside-down

– Drills on kicking up to the wall

– How to safely do a partial range-of-motion HSPU

 

Advanced: Can comfortably kick up to the wall 

– Drills on Kipping the HSPU and efficiency/cycling 

– Going over Strict HSPU and how to build strength for Strict HSPU/ways to modify to increase capacity.

 

0:00-15:00 Working on Thoracic Extension and opening up Chest+Lats

15:00-40:00 Drills/Progressions/Skill-work

40:00-60:00 Strength work to increase strength specifically in the Handstand Push-up.

 

You will all be given sheets for Skill-work and Strength you can do on your own for the next 6+ weeks based on your level. There will be a Phase 1, 2, and 3 sheet for all of you. This will not just improve your Handstand Push-ups! You will see the skill and strength transfer over to a whole lot of other movements that we do in CrossFit!

$20 ($15 for Unlimited Members). Buy an FTX Clinic session here.

JessicaHSPU

Strength / Skillwork

Max Double-Unders
100m Row Time

Perform 1 complex EMOTM of the 3 position Snatch combo:
Rx+: Hang Power – Power – Hang Squat
Rx: Hang High Pull – Hang Power – Power
Start @ 50% of your lowest 1 RM from the 3 lifts. Add 5# every minute if your 1RM is 100# or less
Start @ 50% of your lowest 1 RM from the 3 lifts. Add 10# every minute if your 1RM is over 100#.
Get all the plates you will need to make your increases, before the clock starts. Go until you fail.

WOD

Chipper, Go in any Order

  • 25 Calorie Row
  • 25 T2B
  • 25 Wall Balls
  • 25 DB Snatch (Alt. when you want)
  • 25 GHD Sit-ups
  • 25 Double KB Deadlift
  • 25 1-arm Ball Slams
  • 25 Box Jumps

Rx: 20/14# MB, 50/30# DB, 55/35# KBs, 20/10# SB, 24/20″ box

Elements

Chipper, Go in any Order

  • 25 Calorie Row
  • 25 Hanging Leg Raise
  • 25 Wall Balls, 14/10#
  • 25 DB Snatch, 30/20#
  • 25 Leg Lifts
  • 25 KB Deadlift, 35/25#
  • 25 Ball Slams, 20/15#
  • 25 Box Jumps, 20/18″

BlackOpsWallBall