A) For Practice
B) For Completion
5 x 10 Snatch Kettlebell with 3 second hold in overhead position each rep
1 x Dragon Flag
C) For Quality
Lowering the barbell. Practicing returning the bar to the shoulders or hang position.
Posts Tagged ‘Handstand’
Friday 28th December
Posted: December 27, 2012 in WODTags: CrossFit, crosstraining, cult, Finland, Handstand, Helsinki, jätkäsaari, official, quitting is not an option, snatch, xfit
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Saturday 22nd December
Posted: December 21, 2012 in WODTags: CrossFit, crosstraining, cult, Handstand, head stand, Helsinki, jätkäsaari, row, sali, stairs, xfit
A) For Quality
Handstand and Headstand skills
B) For Time
2000m Row
C) For Completion
4 x Stair Climbs (all 6 floors)
Notes:
- Check out Bokat! If you read this you get 10% discount (email Bokat and mention us). If you are a CFCH member you get 20% discount (contact Ben).
- Have a look at Helsinki Paleo’s next event.
Friday 26th October
Posted: October 25, 2012 in WODTags: CrossFit, cult, Double Under, fitness, Handstand, headstand, heksinki, high pull, jätkäsaari, Overhead squat, pull, sali, snatch
A) For Quality
Snatch Complex (start from the hang position):
Do one of each movement. Complete all 5 movements without putting the bar down.
B) On the Minute
12 rounds, starting on the minute of;
Squat Snatch Barbell @75%-80% of best snatch.
C) Tabata
Alternate between Burpee and Front Bridge
Competitors will do A and then For Practice and Preparation
Tomorrow’s movements Rolling, stretching and other work.
Saturday 29th September
Posted: September 28, 2012 in WODTags: CrossFit, Handstand, Helsinki, jätkäsaari, Overhead squat, Pull-up, Push-up, ring support, row, sali, Turkish Get-Up
A) For Load
Max load Turkish get-up.
B) For Reps or Pass/Fail
- 15 secs Handstand against wall. Must kick up.
- Max Strict Pull-up (any grip allowed).
- 10 reps Overhead Squat Barbell @ 20kg/15kg.
- Max time Ring Support. Must jump up, legs straight.
- Max rep Push-up
C) For Time
1000m Row
Notices:
- Extra classes for the next month or so. Tuesday and Friday at 15:20.
- The first ever CFCH competition coming soon! Saturday the 13th of October is week one. Register HERE!
Friday 7th September
Posted: September 6, 2012 in WODTags: Burpee, CrossFit, Finland, Handstand, headstand, Helsinki, HSPU, jätkäsaari, Kipping, One arm, Pull-up, Rope Climb, toes to bar
—-Skills Week—-
Use this week to improve and develop your technique. It is also a chance to let your body recover (that is get the benefits of the past few weeks of training).
Today’s Skills
- Upside down stuff: Headstand, handstand and one-arm handstand.
- Understanding the kipping movement and moving between flexion and extension. Movements: Kipping on bar and rings, kipping pull-up, kipping toes to bar, kipping HSPU, rope climb, and burpee.
General Notes:
- Performance lecture and the first ever CFCH competition coming soon! Details from HERE
- Check out these great photos from the weekend competition in Lappeenranta.
Tuesday 24th July
Posted: July 23, 2012 in WODTags: CrossFit, Double Under, Dragon Flag, Finland, forward roll, Handstand, Helsinki, hip extension, hollow tuck, l-sit, TGU, trukish get-up, V-Up
A) For Load
Build to a heavy 2 rep Turkish Get-up
B) For Quality
3+ rounds of,
3 x Dragon Flag
6 x Forward Roll (move from the floor, to straddle and then handstand starting positions)
12 x Hollow Tuck or V-Up
12 x Hip Extension
1 x Hanging L-Sit (straight or tucked)
1-3 x Max set of Double unders
General Notes:
- Gym will be closed between August 3rd and August 12th. As compensation, we will be open on the following Sundays between 10-13 for Open Gym: August 19th and 26th, and September 2nd.
