Skill of the Week

May 14th, 2012

Category: CrossFit

Skill of the Week

Every week we are going to be focusing on a different skill.  During Open Gym hours coaches will lead the group and provide guidance on how to get better with these skills.  This week we are focusing on getting each and everyone of you inverted and balancing on your hands.  No matter where you are with your hand balancing we are here to help you get better.  We can help you kick into your first handstand against the wall, help you scale hspu’s with bands or boxes, teach you how to kip the HSPU, get comfortable with walking on your hands, etc..  Show up to open gym and we’ll have you walking on your hands in no time.

Skill of the Week
Handstand walks/HSPU/Kipping HSPU

Warm-up
7 minutes AMRAP of
30 hollow rocks
20 plank ups (10 each arm)
10 side plank hip raises with leg abduction

Strength
Push-press
3-3-3-3-3

WOD
10 Minute AMRAP
10 Sumo Deadlift High-Pulls (75,55)
10 Push-Presses
10 Box Jumps

Level 2 (65,45)
Level 1 (45,35)

DISCUSSION 0 Comments

  1. jason barrow 05/15/2012 at 12:47 am

    Push Press: 145 x 3
    WOD: 6 Rounds Rx

    EVERY BONE IN MY BODY IS BROKEN

  2. Anonymous 05/14/2012 at 10:47 pm

    185 5+23, slowly but surrrrrrely.

  3. sebastian 05/14/2012 at 8:50 pm

    strength : 125#
    Wod : 5 +18 rx

  4. Schurko 05/14/2012 at 4:15 pm

    Strength: 205×3
    WOD: 6+24 Rx

    I had a great time this weekend but still sore from the WODs