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Today's WOD
Handstands, Handstand Push-ups, Handstand Walks, Pistols
CrossFit 611 – Gymnastic Seminar
Warm-up
(5 min)
Monster walk, monster walk with forward circles, monster walk with backward circles
Bear crawl forward, bear crawl backward
Crab walk forward, crab walk backward
Gymnastics
Teaching (5 min)
STACKED BODY POSITION
Tight body (core, butt), arms locked, press tall (through the ground), rib down, tuck hip, eye gaze at fingertips, hands shoulder-width, spread fingers, ears in line with arms
Skill Work (30 min)
Handstands
Stacked body
Groups of 3: lead spotter, assistant spotter, athlete
Handstand Push-ups
Tripod position, tight body
Box scaling
Handstand Walks
Learn to hold a static handstand first
Box drills
Shift & lift drill, shoulder taps
Overbalance drill
Walk to wall
Pistols
Close feet (tuck) squat
Toe behind (the closer the toe is to the heel the harder it will be)
Squat, leg out, stand up
Pistols to a box, use a plate, grab the calf or tuck the foot, add counterbalance
Pistols
Cool Down
Scale to 50%, perform a strength building movement then supplement with building the full handstand
Ex: 10 HSPU and you don’t have strict: in workout do 5 box HSPU + HS hold on wall
