Monthly Archives: February 2015

EMOM Handstand Work

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Breaking Muscle just did an article on learning how to do handstands and handstand walks.  These are some of the exercises they included in the plan. They provided some tips for doing handstands which I thought would be good to repeat here:

  1. Form matters! Pointed toes, tight core, and active shoulders are all important.
  2. Keep the majority of your weight mid palm but use your fingers to “grip” the floor to find balance.
  3. Gaze your eyes in-between your thumbs (without moving your head too much). This will help you find your balance.
  4. Spread your fingers for more surface area.

Part A:  Every minute on the minute for 9 minutes, perform the following rep scheme of strict Handstand Pushups:  5-4-3-2-1-2-3-4-5 (from Paradiso CrossFit).

Part B:  Rest 2 minutes then perform 3 rounds of:

  • 3 x Wall Walks
  • Rest 1 minute

Part C:  Then EMOM perform for following for as many rounds as possible until you cannot complete a round in the minute:

  • 5 x Bodyweight Benchpress (68kg)
  • 5 x Pullups

Part D:   Then EMOM for 5 minutes:

Results:  Part C:  Did 5 rounds… 4 rounds complete plus 5 x bench and 3 x pullups,. Be careful not to go too far with the bench press unless you have a spotter.  Part D: Was not able to hold the full 15 seconds (kept touching down) but did hold much longer 10+ seconds towards the end.  Trick I found is to lean slightly more forward and use your fingers to apply minor adjustmenets with counter pressure to keep you balanced.

 

Week in Review 02.02.2015 – 08.02.2015

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Goal for this month is to work on handstand development exercises.

Strength and Skill Work:

Day Movement
Class		 Exercises Priority
Monday – – –
Tuesday – – –
Wednesday – – –
Thursday GW Wall Walks
Clean
Strict Press		 Task
Friday GW Plate Walks
Front Squat		 Task
Saturday – – –
Sunday W Back Squat Task

Metcon:

Day Movement
Class		 Exercises Priority
Monday – – –
Tuesday M Run Task
Wednesday – Skiing –
Thursdaygww GW Pullups
Dips
Squats		 Time
Friday GM Kettlebell Swings
V-Ups		 Task
Saturday GMW Wall Balls
Burpees
Ball Slams
Squats
Lunges
Leg Lifts		 Task
Sunday GM Toes to Bar
Row
Hand Stand Pushups
Pullups		 Time
Task

Back Squats and T2B, Rowing and then Pullups and Pushups

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Not for time do Back Squats and between each set do 7 x Toes to Bar:

  • Set 1 – 5 reps @ 60kg
  • Set 2 – 5 reps @ 65kg
  • Set 3 – 5 reps @ 70kg
  • Set 4 – 5 reps @ 75kg
  • Set 5 – 3 reps @ 80kg
  • Set 6 – 2 rep @ 90kg
  • Set 7 – 2 reps @ 95kg (new max)
  • Set 8 – 5 reps @ 80kg

Rest and then for time:

  • Row 1000m

Rest and then do AMRAP in 9 minutes of:

  • 7 x Kipping Pullups
  • 7 x HSPU

Results:  1000m in 3:41.  AMRAP 6 rounds plus 7 pullups.

Plate Walks and Front Squats then Kettlebell Swings and V-Ups

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Part A: Practice Handstand Plate Walks

Part B: Perform 5 rounds of the following

  • 5 x Front Squats @ 50kg
  • Rest 2 minutes

Part C: Then for time do the following:

  • 40 x Kettlebell Swings
  • 10 x V-Ups
  • 30 x Kettlebell Swings
  • 10 x V-Ups
  • 20 x Kettlebell Swings
  • 10 x V-Ups
  • 10 x Kettlebell Swings
  • 10 x V-Ups

Results:  For Part A, my original idea was to do 5 rounds of Handstand Shoulder Touches but I decided I am no where near ready for that yet so I practiced plate walks instead.  By the end I could get 4  in relatively controlled form (2 per hand) before losing balance and having to come down.  It seems like you need to concentrate on shifting weight from one hand to the other as you step up and down, I can see how these are a good progression to handstand walks.

For Part C, 6:15.  All rounds of swings went unbroken.

For the Record:  Second day in a row I was able to do a round of 50 unbroken Double Unders during my warm-up!  Finally 🙂

Wall Walks then Cleans and Presses then Pullups, Dips and Squats

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Not for time, do 5 Wall Walks.  At the top, hold belly to wall for a count of 10 seconds (one-one-thousand, two-one-thousand, etc.):

Every 2 minutes on the minute for 8 rounds do:

  • 5 x Hanging Cleans
  • 5 x Strict Press

Then AMRAP in 16 minutes of:

  • 9 x Kettlebell Front Squats @ 24kg
  • 7 x Dips
  • 5 x Strict Pullups

Results:  Fro the cleans and presses used the following wights:  43, 45, 45, 45, 48, 48, 48.  For the last two sets, I had to do some push presses for the last couple of reps to get the bar up.    For the AMRAP did 9 rounds plus 9 Squats and 7 Dips.