WORKING ON PISTOLS AND HANDSTANDS

Today’s classes will be at 7.00am, 9.30am, 3.00pm (barbell session), 4.00pm, 4.15pm (Young Guns), 5.30pm and 7.00pm.

*Use Zoom meeting ID 299-070-3919 for all regular classes + barbell

* Use Zoom meeting ID 294-809-2895 for the Young Guns class

WORKOUT OF THE DAY

WARM-UP

2 min Deep Squat

1 min Plank

30sec Side Plank each side

15sec Superman Hold

10 Hip Swings

15sec Superman Hold

30sec Side Plank each side

1 min Plank

2 min Deep Squat

 

MOVEMENT PRIMER

3 rounds of:

6 Pistols w/3s lowering

30sec Back to Wall HS hold

5 Push-ups

 

Application of Pistols and Handstands

5 min Back to Wall HS hold

*Every time you break, perform 10 Pistols + 10 V-Ups

 

FINISHER

6 min AMRAP

3 Burpees

6 Barbell/DB/KB/Wallball Thrusters

 

BARBELL SESSION

WARM-UP

2 rounds of:

30sec Deep Squat

30sec Side Plank each side

10 Arrested Supermen reps

-then-

2 rounds (empty bar) of:

10 Back Rack Lunges

10 Good Mornings

10 BTN Snatch Grip Press

-then-

9 min EMOM

1) 6 Muscle Snatch from mid-shin

2) 10 Overhead Squats

3) 4 High Hang Snatches

-then-

Every 2 minutes for 10 minutes:

4 Full Snatches, building weight over sets

(If only light weight available):

4 Snatch High Pulls + 4 Full Snatch + 4 Snatch Balance

 

2 OPTIONS DEPENDING ON HOW MUCH WEIGHT YOU HAVE

1) “I don’t have much weight”

8 sets of:

5 Tall Snatch

1 min rest/set

5 sets of:

5 Back Squat Jumps for height

10 Staggered Stance Good Mornings

2) “I can load up”

4 sets of:

4 Deficit Snatch Grip Deadlift @60% 1RM deadlift- 4s negative every rep

2 min rest/set

4 sets of:

10 Front Rack Reverse Lunge @50% front squat 1RM

 

About AB

Crossfit Coach

Posted on April 21, 2020, in WOD. Bookmark the permalink. Comments Off on WORKING ON PISTOLS AND HANDSTANDS.

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