Posts Tagged ‘headstand’

A) For Quality

Snatch Complex (start from the hang position):

Halting Snatch Deadlift

Snatch Pull,

Snatch High Pull

Squat Snatch Barbell

Overhead Squat Barbell

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.

—-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

  1. Upside down stuff: Headstand, handstand and one-arm handstand.
  2. 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.

A) For Practice and Warm-up

Handstand / Headstand

B) For Reps

3 rounds of

1 minute x Push Press Barbell @ 25kg/40kg

1 minute x Russian Swing Kettlebell @ 16kg/24kg

1 minute x Box Jump @ 51cm/61cm

1 minute x Wall Ball @ 6kg/10kg

1 minute x Rest

 

Workout Notes:

- No rest between exercises, so you must rotate quickly. The rest is at the end of the round only.

- Score is total reps for the workout.

General Notes:

- Upcoming competition in Tampere. Details HERE. Contact us if you are interested in competing.

- We now sell some stuff. T-shirts, Omega 3, Vitamin D3, Pull-up bands (in stock again), shakers and Finnish made recovery protein. Skipping rope available now! To buy this stuff please contact us!

A) For Practice

Ring Muscle Up transitions

Tuck Press to Tucked Shoulder Stand

Forward Rolls

Roll to Candlestick

Tripod Pike Up to Headstand and other headstand variations

B) For Fun

Various team relays.

General Notes:

- Upcoming competition in Tampere. Details HERE. Contact us if you are interested in competing.

- We now sell some stuff. T-shirts, Omega 3, Vitamin D3, Pull-up bands (in stock again), shakers and Finnish made recovery protein. To buy this stuff please contact us!

A) For Quality and Load

Single Leg Deadlift. 5,5,5 each leg

B) For Quality

2-4 rounds of

Hold a position from the following list for 30 seconds: Hanging knee tuck, Handstand/Headstand, Ring rupport, Chin over bar, and Pistol bottom.

In between each run 4 x 20m Run

Notes:

-We have a special CrossFit nutrition and performance seminar coming on April 21st! Details HERE.

-We now sell some stuff. T-shirts, Omega 3, Vitamin D3, Pull-up bands, shakers and Finnish made recovery protein. To buy this stuff please contact us!