A. HANDBALANCING
Beginners: 30 sec chest to wall handstand x 4 sets; rest 1 min.
Intermediate: 5-10 heel taps, trying to balance on last rep x 3 sets; rest 1 min.
5-10 toe taps, trying to balance on last rep x 3 sets; rest 1 min.
Advanced: do 10 heel taps in middle of floor, trying to balance on last rep, use your partner as a 'wall' x 3 sets; rest 1 min.
do 10 toe taps in middle of floor, trying to balance on last rep, use your partner as a 'wall' x 3 sets; rest 1 min.
B. Anaerobic Lactic Endurance
10 x Push Press 85/125 lbs (these reps should be unbroken, but tough.
0 seconds rest
15 burpees AFAP
rest 4 min
6 sets
In your rest period work on elegant gymnastics pose.
I like it.
ReplyDeleteDarci, I don't know if you ever look at the CFFB but the programming doesn't seem to be that different from what you do. (Of course you do way more gymnastics. I am guessing that thry are working in only a couple energy systems with this type of programming? Can you shed some light on this? I realize that theirs is pretty sport specific.
ReplyDeleteThe link for anyone who is interested. I just think that the CFFB is a decent prescription for the general population.
ReplyDeletehttp://www.crossfitfootball.com/
Looking forward to tonight.
ReplyDeleteI like the CFFB stuff - the 15 minutes of dead lifts every 30 seconds was memorable. Also the power snatches and 40" box jumps was all kinds of fun.
Great work on this one folks!
ReplyDeleteIt was awesome to see everyone push hard to keep those push press's unbroken.
PS- Kevin has a very impressive elegant gymnastics pose.
- Mieka
OMG wow this sucked and I only did four rounds. I just couldn't stop from doing a mild push jerk on this one.
ReplyDeleteNeed to really get back to consistent training and mobility work.