Handstand Prep

EMOM 9 Min:
1. 15 m/ side SA KB Overhead Carry
2. 20 alt. Shoulder Taps in Plank
3. 20-30 sek. Wallfacing HS Hold/ Pike Box HS Hold

HS Walk Practice

15 min to work on:
1. 20-30 sec. (wallfacing) HS Hold/ kick into free HS Hold
2. Pike Box HSW around the Box (knees/feet)
3. 6-10 alt. (Wallfacing) Shoulder Taps in Handstand
4. 6-10 alt. Walks on Plate
5. HSW with Partner
6. free HSW (meter/ obstacle)

Strength

3 Supersets for Quality:
- 6 Dbl. DB seated Z-Press
- 12 wide Grip Ring Rows
- 15 V-ups/ Tuck ups
(60-90 sek. Rest)

Skill

12min to work on Butterfly/kipping Pull ups / C2B
For Kipping:
1. arch and hollow (aim for a good position in your midline)
2. practice knee drive and arm pull at the right moment for single reps
3. work from top down into the next rep (push away from bar)
4. work on single negative pull ups or inverted bar rows if your strength for 2. and 3. is insufficient
5. try to connect multiple reps

For Butterfly:
1. start with small circles and try to make them bigger
2. you can work with one foot on a box supported

Crossfit Specific Endurance

20min EMOM
1. Xcal Echo Bike
2. 4-12 Pull ups + 6-12 push ups - scale with ring rows/jumping pull ups and elev. hand pos. for push ups

Clean and Jerk Complex

every 90s for 12 sets:

4 sets of:
- 3 clean pulls
- 1 clean
- 1 split jerk

4 sets of:
- 2 clean pulls
- 1 clean
- 1 split jerk

4 sets of:
- 1 clean pull
- 1 clean
- 1 split jerk

Finisher

AMRAP5:

5 tall power cleans
5 FS
5 push press

use empty barbell

Whole Body Strength

10-8-6-4-2
Front Squats
increase load every set if possible


3rounds of:
6-8 Seated DB Strict Press on Box
30-60 sec rest
8-10 SL Deadlift each side, DB in contralateral hand
30-60 sec rest
6-8 DB 3 Point Row each side
30-60 sec rest

Endurance

Every 5 Min for 30 Min:

500/450m Row (max 2 min)
400m Run (Max 2 min)

> try to have at least 1 min Rest! Stay consistent!
> pace: 80-85 % effort!

Aerobic Endurance Wod

Amrap24
400m run @ moderate pace
400m row (+ 200m each round) @ a pace that you can hold over all sets! So the start will feel too slow!

Accessories

3 sets no rest
20m sealwalk
16 bentover reverse flys
12 slider leg curls

Weighted Mobility

full body weighted mobility exercises with focus on lower extremities

Stability and Mobility drill

one legged stability