09.10.2019 - CrossFit TB

09.10.2019

Skill / Strength:

Handstand Hold & Handstand Push-Up

Conditioning:

4 Rounds for Time:
21/15 Calories on the Assault Bike
15 Toes-to-Bar
10 Single Dumbbell Box Step Ups (24/20″) (22.5/15)

Advanced Training

A) Clean Primer:
3 Sets of
3 Muscle Clean
3 Tall Clean
work up to a moderate weight

B1) Segmented Clean:
3×3
work up to a moderate weight of 3 in 3 sets. Not heavier than 50% of 1RM Clean

B2) 3-Position Clean:
(60%/1+1+1)2
(65%/1+1+1)2
70%/1+1+1
75%/1+1+1

B3) Bent Over Row: 3×8
work up to a heavy set of 8 in 3 sets

C1) Back to Wall Handstand Hold:
Accumulate 1:30 in a few sets as possible

C2) Handstand Walk:
Practice Handstand Walk for 10-15 Minutes. Depending on your level practice normal forward handstand walk or practice pirouettes, o-course, sidewalk or backwards.