Glide Kip Swings to lock out support above the bar. Then forward roll over the bar to L-sit hang. Knock out 40 for your skill set training. Keep those shoulders active as you lower down to your L-sit hang. Legs together toes pointed slightly higher than your quads...
the Glide kip is in the movement section of our web site check it out... http://www.youtube.com/watch?v=LNYrGocCCmE&feature=player_embedded
Once you've got your freestanding handstand down, here's a new skll to play with:
On this Memorial Day, remember the men and women who have made the ultimate sacrifice. If you are going to workout today, give 100% to a Hero WOD of your choice.
Any regional predictions? Games predictions?
Well folks, you have the video with Coach Dusty's wisdom and it's go time on the Mainsite. Let's get upside down, while out of breath, along with the rest of the CrossFit world!
Run 1000 meters
30 Handstand push-ups
Row 1000 meters
Here is a breakdown of Regional Workout 1 I hope it helps!. Good luck.
A couple of things to consider....
Strict Handstand Push ups are faster than Kipping Handstand Push ups. If you do kip make sure you dial in that midline and stay tight at the bottom! Don't be loose and hip thrust. Careful not to fall hard on your head.
Shoulder first and cue that midline. Externally rotate the hands to create tension from fingers to shoulder.
Pick makeable sets and don't go to exhaustion.
Time to work your Front Squat through gymnastics!
Beginning at 115/80
1 Front Squat/ 1 Superman hold for 0:05
Increase Front Squat by 10 lbs each set
Repeat until form is compromised
Rest as needed
100 single skips with rope, then kick into handstand holds against the wall and pull to balance for 5 seconds... for ten rounds of skill set fun. keep that hollow body form, legs together, point those toes and shoot for form!
Final piece of strength work for the week
Weighted pull-ups 1-1-1-1-1-1-1 reps
Balance, coordination, and accuracy in spades. Watch it all the way through and tell me how there's 58 people on YouTube that "dislike" this.
21-15-9 reps of:
5 Rounds of the following:
Two dead hang pull ups, Four deep ring dips (bar dips for scale), Six air squats holding a 25 pound plate over head, Ten narrow hand position pushups (hands close to body beside pecs), Ten Walking lunges - then Ten Reverse Walking lunges back with 25 pound plate locked out overhead...
I just came across the video on youtube of a very talented and strong young Female gymnast:
Performing an astonishing number of repetitions in one set, of a 115 Straddle sit press to handstand on the balance beam.
Knock out a 90 degree L-sit where the toe point is above the quad muscle slightly... 3 sets of 10 and each hold is 5 seconds long...
A video spurned by a question about this movement in my Gymnastics Class for CrossFitters! This is where all of this excellent training can take you! Enjoy.
Skill Set today will be the following: 5 finger tip push ups, 5 squat jumps, 3 dead hang pull ups as many rounds you can complete - until exhaustion...
Hey you crazy CrossFit Kids! It is time to test our strength, efficient movement and form again.....
Time for the Cross Gymnastics Total:
Three Attempts at:
MAX EFFORT STRICT MUSCLE UP (No Form Breaks)
MAX EFFORT HANDSTAND PUSH UPS (Strict Measurement Guidelines, Feet Together)
MAX EFFORT L SIT (See video)
Post times to comments....
Hey gymnastic enthusiasts! Today we are going to hit that grip strength hard today. 3 sets of maximum effort Rope Pull ups. We are going to set ourselves up for success by dialing in that midline and staying tight throughout the movement. Squeeze the elbows in and keep the rope close to your body at all times!
Beginner Level: Do three max effort CHIN HOLDS! Record your times.
Intermediate: Do three sets of Max effort chin pull ups with the legs wrapped around the rope and crossed. This will help to dial in your midline.
Advanced: Three max effort chin pull ups. No legs no form breaks. Use the negative as well and move slowly between each attempt. Have Fun!
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