Handstand Work – CrossFit Bensalem
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Handstand Work

21
Mar

Handstand Work

CrossFit Bensalem – CFB Barbell Club

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Warm-up (No Measure)

ROMWOD for 15 mins

Dragon

Happy Baby

Pigeon

Handstand Drills

A. Every 30 seconds, for 3 minutes (3 sets) of:

Interval 1 – Mini Handstand x 10 reps

Interval 2 – Three-Quarter Handstand on Wall x 20 seconds

Then……

Option 1 –

For 2 minutes, perform one set of:

Kick-Up to Handstand on Wall Scaled (practice)

Option 2 –

Every 30 seconds, for 2 minutes (2 sets) of:

Interval 1 – Kick to Handstand on Wall x 4 reps

Interval 2 – Wall Walk x 2 meters (left and right)

Then. . .

Every 30 seconds, for 2 minutes (4 sets) of:

Wall Climb x 2-4 reps

Then. . .

Option 1 –

Every 45 seconds, for 3 minutes (2 sets) of:

Interval 1 – Donkey Kick x 10 reps

Interval 2 – Single Leg Thigh Taps on Box x 8-10 reps

OR

Option 2 –

Interval 1 – Side Pressing Handstand Hold x max effort

Interval 2 – Single Leg Thigh Tap x 8-10 reps

B. Every minute, on the minute, for 6 minutes (2 sets) of:

Interval 1 – Hand Plank Shoulder Taps x 30 reps

Interval 2 – Elbow Jacks x 25 reps

Interval 3 – Incline Push-Ups on 30″ Box x 20 reps

Into. . .

Every minute, on the minute for 4 minutes (2 sets) of:

Interval 1 – Low Push-Up Pulses x 20 reps

Interval 2 – Reverse Snow Angels x 15 reps @ 2020
*Depending on your comfort level with this movement, you may opt to not touch your nose to the wall. This exercise is to help you become more comfortable upside down and to build shoulder strength. If you are comfortable with this movement then do all four reps and get your nose to touch the wall both reps.

*You should start on the minute and finish on the minute.

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