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Mache mit beim neuen 4-Wochen-Gymnastics-Zyklus – immer Mittwochs um 19 Uhr in ZNC oder Dienstags um 19 Uhr in CFD. In diesem Zyklus dreht sich alles um den Handstand.

Die 4-wöchigen Gymnastics-Zyklen helfen dir dabei, deine Schulter- und Rumpfkraft, Mobilität, Stabilität und Koordination verbessern. Dies hat auch einen positiven Einfluss auf deine Erfolge im Weightlifting und in den regulären CrossFit Workouts. In jeder Woche des Zyklus steht ein anderer Skill im Fokus, der dir dabei hilft, deinen Handstand zu verbessern. 

Der 4-Wochen-Zyklus sieht folgendermassen aus:

Woche 1: Balance + Core

5x10 left to right handstand steps against wall (scaled: feet on box)
5x5 tuck ups
5x30seconds back extension hold

For time (10’ TC)

21-15-9
pushups
calorie row
box jumps

Woche 2: Walking + Core

4x8 slow shoulder touches against wall (scaled: feet on box)
4x1 around the world with feet on box

10’ handstand walking practice:
start with bell against wall and walk away
focus on tight core and straight body

6’ AMRAP
6 CTB pullups
6 pistol squats

2’rest

6’ AMRAP
6 ring dips
6 box jump overs (without touching)

Woche 3: Pressing + Core

5x15second frog hold
5x4 strict handstand pushup (scaled: pike pushup)
5x6 strict straight leg raises (scaled: knee raises)

10’ kipping HSPU practice

15’ AMRAP
9 strict pullups
12 hand release pushups
30 double unders

Woche 4: Assessment

Skill check + practice:
handstand
handstand walk
handstand pushup

HeroWOD: ‘Nate’
20’ AMRAP
2 ring muscle ups
4 handstand pushups
8 kettle bell power swings 16/24kg
Scaled: pullups - shoulder taps - 12/16kg


Gymnastics class programming: Handstands

Come and join us for our gymnastics classes at 7pm Wednesdays in ZNC or 7pm Tuesdays in CFD. Over the next 4 weeks we will have a focus on handstands.

The 4-week gymnastics-cycle is a great way to improve shoulder and core strength, mobility, stability and coordination. Also with an awesome carry over to weightlifting and classic CrossFit workouts. Every week focusses on another skill to improve the handstand.

This is what the 4 week handstand module looks like:

Week 1: Balance + Core

5x10 left to right handstand steps against wall (scaled: feet on box)
5x5 tuck ups
5x30seconds back extension hold

For time (10’ TC)

21-15-9
pushups
calorie row
box jumps

Week 2: Walking + Core

4x8 slow shoulder touches against wall (scaled: feet on box)
4x1 around the world with feet on box

10’ handstand walking practice:
start with bell against wall and walk away
focus on tight core and straight body

6’ AMRAP
6 CTB pullups
6 pistol squats

2’rest

6’ AMRAP
6 ring dips
6 box jump overs (without touching)

Week 3: Pressing + Core

5x15second frog hold
5x4 strict handstand pushup (scaled: pike pushup)
5x6 strict straight leg raises (scaled: knee raises)

10’ kipping HSPU practice

15’ AMRAP
9 strict pullups
12 hand release pushups
30 double unders

Week 4: Assessment

Skill check + practice:
handstand
handstand walk
handstand pushup

HeroWOD: ‘Nate’
20’ AMRAP
2 ring muscle ups
4 handstand pushups
8 kettle bell power swings 16/24kg
Scaled: pullups - shoulder taps - 12/16kg

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