Tuesday November 28, 2023

CrossFit:

Main:

A. handstand skill;

  1. pushup + downdog
  2. box hs hold/hs pushup on k/t
  3. wall climb- hs hold
  4. wall kick up- hspu with 1/ no abmat

B. Alt. reverse tabata :10 on x :20 off x 8 sets (12 min)
Guide the option of reverse tabata :10 x :20 for beginner/intermediates who are just learning these movements, and full tabata :20 x :10 for those who want more of a challenge and are competent and comfortable with the movements.

  1. HS hold
    Lvl6/5: wall facing/kick up
    Lvl4/3: box HS hold
    Lvl2/1: downdog hold
  2. wall climb
    Lvl6/5: open standard on wall
    Lvl4/3: box climb- same as wall but on box
    Lvl2/1: pushup + downdog + walk hands in/out
  3. HSPU
    Lvl6/5: wall/1 abmat
    Lvl4/3: box HSPU T/K
    Lvl2/1: seated DB press on box

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