FTX Clinic Gymnastics (HSPUs) – Today, 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.

Strength / Skillwork

Max Double-Unders

Do (3) 8 yard Broad Jump lengths.
Broad Jump from beam to beam, but you stop for 5 Push-ups before every 1 Broad Jump. The race begins with push-ups.
[Many athletes can go at one time. Use any of the beams as a start line at one time.]

WOD

4:00 AMRAP, 1:00 Rest, 5x
[Start wherever you stopped]

• 30 Russian KBS, 35/25#
• 25 Lunges (1ct)
• 20 Leg Lifts
• 15 1-arm Alt. Ball Slam, 20/10#
• 10 Burpees