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Posts Tagged ‘Handstand Walk’

Open 19.3

Week three of the 2019 CrossFit Open is here! Get Rich Froning’s tips and strategies to tackle this challenging WOD.

Mobility

Upper body range of motion key. The thoracic extension is needed, so practice extending back over a roller or small object. Open the ‘scapulas’.

– Banded Good Mornings for hamstring activation

Warm Up

3 rounds:

20 seconds Handstand Hold against a wall
30 seconds active movement (jump rope/row)
3 Push-Up

Workout

For time:

200-ft. Dumbbell Overhead Lunge
50 Dumbbell Box Step-Ups
50 Strict Handstand Push-Ups
200-ft. Handstand Walk

Men use 50-lb. dumbbell / 24-in. box
Women 35-lb. dumbbell / 20-in. box

Time cap: 10 minutes

Workout Tip

Dumbbell Overhead Lunge: stack the weight over your body. Keep your elevated arm as close to your ear as possible. 50ft per set if you’re going to break it up

Dumbbell Box Step-Up: steady and consistent, alternate legs you step up with. Rotate direction as you step down to minimize transitions, inhale before you step up, exhale at the top.

Strict Handstand Push-Ups: break these up from the start, sets of 5 reps. Rest in the bottom, don’t come off the wall

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Open 19.3

Week three of the 2019 CrossFit Open is here! Get Rich Froning’s tips and strategies to tackle this challenging WOD.

Mobility

Upper body range of motion key. The thoracic extension is needed, so practice extending back over a roller or small object. Open the ‘scapulas’.

– Banded Good Mornings for hamstring activation

Warm Up

3 rounds:

20 seconds Handstand Hold against a wall
30 seconds active movement (jump rope/row)
3 Push-Up

Workout

For time:

200-ft. Dumbbell Overhead Lunge
50 Dumbbell Box Step-Ups
50 Strict Handstand Push-Ups
200-ft. Handstand Walk

Men use 50-lb. dumbbell / 24-in. box
Women 35-lb. dumbbell / 20-in. box

Time cap: 10 minutes

Workout Tip

Dumbbell Overhead Lunge: stack the weight over your body. Keep your elevated arm as close to your ear as possible. 50ft per set if you’re going to break it up

Dumbbell Box Step-Up: steady and consistent, alternate legs you step up with. Rotate direction as you step down to minimize transitions, inhale before you step up, exhale at the top.

Strict Handstand Push-Ups: break these up from the start, sets of 5 reps. Rest in the bottom, don’t come off the wall

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Thursday 05.31.18

Warm-Up

A) 3 Rounds:

45 sec Side Plank Hold (right)
20 sec rest
45 sec Side Plank Hold (left)
20 sec rest

*use the 20 sec rest at the end of round 3 as a transition into section B

B) 5min AMRAP:

7 Strict Press, with an empty bar
9 Walking Lunges
20yd Sprint

Strength

Strict Press

A) 2 sets x 6 reps @ 70% of Heavy Single (or +5lbs previous session)
B) 1 Set x 6 reps @ 90% of set (A)
C) 1 Set x 8-10 reps @ 85% of set (A)

Objective – match your reps in sets A and B

*Heavy singles are generally 90-95% of an athletes 1 Rep Max

– Rest 90 sec between sets

Strength Tip

Strict Press: keep your elbows down and slightly forward of the bar. Maintain lumbar stability and avoid over-extending at the top of the movement.

Workout

20 min AMRAP:

400m Run
5 Turkish Get-Ups each Arm 70/53
45 feet Handstand Walk (must walk at least 15 feet at a time or restart at previous 15 feet mark)
30 sec L-Sit on parallettes (set up with feet above the 45lb bumper plate. If feet touch plate time stops)

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Thursday 05.31.18

Warm-Up

A) 3 Rounds:

45 sec Side Plank Hold (right)
20 sec rest
45 sec Side Plank Hold (left)
20 sec rest

*use the 20 sec rest at the end of round 3 as a transition into section B

B) 5min AMRAP:

7 Strict Press, with an empty bar
9 Walking Lunges
20yd Sprint

Strength

Strict Press

A) 2 sets x 6 reps @ 70% of Heavy Single (or +5lbs previous session)
B) 1 Set x 6 reps @ 90% of set (A)
C) 1 Set x 8-10 reps @ 85% of set (A)

Objective – match your reps in sets A and B

*Heavy singles are generally 90-95% of an athletes 1 Rep Max

– Rest 90 sec between sets

Strength Tip

Strict Press: keep your elbows down and slightly forward of the bar. Maintain lumbar stability and avoid over-extending at the top of the movement.

Workout

20 min AMRAP:

400m Run
5 Turkish Get-Ups each Arm 70/53
45 feet Handstand Walk (must walk at least 15 feet at a time or restart at previous 15 feet mark)
30 sec L-Sit on parallettes (set up with feet above the 45lb bumper plate. If feet touch plate time stops)

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Saturday 05.26.18

Warm-Up

A) Primer:

3 Rounds, 1:30 min each:

200m Run

B) 3:00 min AMRAP:

4 Burpees
Rest 10 seconds
5 Toes-to-Bar
Rest 10 seconds
*Sub toes-to-bar with sit-up

Strength

Bench Press

Establish 1 Rep Max

A) 1 set x 6 reps @ 70% of new Heavy Single
B) 1 Set x 6 reps @ 90% of set A
C) 1 Set x 8-10 reps @ 85% of set A

Objective – match your reps in sets A and B

-Rest 90 sec between sets

Dips

3 sets x 3 reps from fail

Tempo: 1:1:1 (1 sec up, 1 sec hold, 1 sec down)

– Rest 90 sec between sets

*Training 3 reps from failure means train until you think you have 3 reps left in the tank, then stop.

Strength Tip

Bench Press: squeeze your shoulder blades to support your shoulders. Use a ‘straight-line path’ to your chest with the bar. Hands are placed on the bar in a neutral position, just outside shoulder width.

Dips: avoid turning the dip into a deltoid exercise by keeping your shoulders from rotating forward. Pinch your shoulder blades together the same way you do during the bench. Avoid leveraging through the movement and practice the fundamentals correctly.

Workout

20 min AMRAP:

50 cals Assault bike
25yd Handstand Walk
20 Toes-to-Bar
25yd Handstand walk

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Saturday 05.26.18

Warm-Up

A) Primer:

3 Rounds, 1:30 min each:

200m Run

B) 3:00 min AMRAP:

4 Burpees
Rest 10 seconds
5 Toes-to-Bar
Rest 10 seconds
*Sub toes-to-bar with sit-up

Strength

Bench Press

Establish 1 Rep Max

A) 1 set x 6 reps @ 70% of new Heavy Single
B) 1 Set x 6 reps @ 90% of set A
C) 1 Set x 8-10 reps @ 85% of set A

Objective – match your reps in sets A and B

-Rest 90 sec between sets

Dips

3 sets x 3 reps from fail

Tempo: 1:1:1 (1 sec up, 1 sec hold, 1 sec down)

– Rest 90 sec between sets

*Training 3 reps from failure means train until you think you have 3 reps left in the tank, then stop.

Strength Tip

Bench Press: squeeze your shoulder blades to support your shoulders. Use a ‘straight-line path’ to your chest with the bar. Hands are placed on the bar in a neutral position, just outside shoulder width.

Dips: avoid turning the dip into a deltoid exercise by keeping your shoulders from rotating forward. Pinch your shoulder blades together the same way you do during the bench. Avoid leveraging through the movement and practice the fundamentals correctly.

Workout

20 min AMRAP:

50 cals Assault bike
25yd Handstand Walk
20 Toes-to-Bar
25yd Handstand walk

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Thursday 05.17.18

Warm-Up

A) Row 500m
*Sub option: Run 200m/Rest 15 sec

Run 200m

B) 2 Rounds
30 sec R Side Plank Hold
6 Box Jumps 24”/20”
30 sec L Side Plank Hold
12 Deadlift (empty)

Strength

Deadlift
4 sets x 5 reps @ 60% of Heavy Single
60 sec between sets

Strength Tip

Feet are in the athletic position, hip width apart. Load your hamstrings before you engage the first pull.
Once the bar passes your knee, extend your hips forward and keep pulling the bar close to your body.

Workout

50-40-30-20-10

Wall Balls 20/14
Kettlebell Swings 70/53
25ft Handstand Walk

Workout Tip

Being efficient/explosive with your hips will be key to preventing shoulder burnout for this workout. Focus on using your legs and exploding the hips to throw the wall balls. Focus on relaxing your shoulders and exploding the hips through on the Kettlebell Swings.

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Thursday 05.17.18

Warm-Up

A) Row 500m
*Sub option: Run 200m/Rest 15 sec

Run 200m

B) 2 Rounds
30 sec R Side Plank Hold
6 Box Jumps 24”/20”
30 sec L Side Plank Hold
12 Deadlift (empty)

Strength

Deadlift
4 sets x 5 reps @ 60% of Heavy Single
60 sec between sets

Strength Tip

Feet are in the athletic position, hip width apart. Load your hamstrings before you engage the first pull.
Once the bar passes your knee, extend your hips forward and keep pulling the bar close to your body.

Workout

50-40-30-20-10

Wall Balls 20/14
Kettlebell Swings 70/53
25ft Handstand Walk

Workout Tip

Being efficient/explosive with your hips will be key to preventing shoulder burnout for this workout. Focus on using your legs and exploding the hips to throw the wall balls. Focus on relaxing your shoulders and exploding the hips through on the Kettlebell Swings.

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Friday 05.04.18

Warm-Up

A) 2 Rounds:

15 sec R Side Plank Hold
15 sec L Side Plank Hold
6 Burpees

Rest 20

B) Barbell Primer
30 sec work/15 sec rest between movements

2 Rounds:

Deadlift, with an empty bar
Power Clean, with an empty bar
Kettlebell Windmill R (light)
Kettlebell Windmill L (light)

Strength

Power Clean

A) 3 sets x 3 reps @ 70% of Heavy Single (or +5lbs previous session)
B) 2 set x 3 reps @ 90% of set (A)

Objective: match your reps in sets A and B

– Rest 90 sec between sets

* Heavy singles are generally 90-95% of an athletes 1 Rep Max

Dips

3 sets x 2 reps from fail

Rest 90 sec between sets

Tempo: 1:0:2 (1 sec up,0 sec hold, 2 sec down)

*Training 2 reps from failure means train until you think you have 2 reps left in the tank, then stop

Strength Tip

Power Clean: place feet and legs directly beneath your hips. “Athletic Position”. Hands are placed on the bar just wide enough to not interfere with your legs during the pull.

Dips: make the rotation of your elbows fast during the catch and drop under the weight by pulling yourself under the bar. Move your feet wide enough that you can drop into your pelvis while staying above parallel. Avoid turning the dip into a deltoid exercise by keeping your shoulders from rotating forward. Pinch your shoulder blades together the same way you do during the bench. Avoid leveraging through the movement and practice the fundamentals correctly.

Workout

5 Rounds for time:

5 Power Snatch @ 70% 1RM
5 Overhead Squats @ Same Weight
50 Double-Unders
25ft Handstand Walk

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Friday 05.04.18

Warm-Up

A) 2 Rounds:

15 sec R Side Plank Hold
15 sec L Side Plank Hold
6 Burpees

Rest 20

B) Barbell Primer
30 sec work/15 sec rest between movements

2 Rounds:

Deadlift, with an empty bar
Power Clean, with an empty bar
Kettlebell Windmill R (light)
Kettlebell Windmill L (light)

Strength

Power Clean

A) 3 sets x 3 reps @ 70% of Heavy Single (or +5lbs previous session)
B) 2 set x 3 reps @ 90% of set (A)

Objective: match your reps in sets A and B

– Rest 90 sec between sets

* Heavy singles are generally 90-95% of an athletes 1 Rep Max

Dips

3 sets x 2 reps from fail

Rest 90 sec between sets

Tempo: 1:0:2 (1 sec up,0 sec hold, 2 sec down)

*Training 2 reps from failure means train until you think you have 2 reps left in the tank, then stop

Strength Tip

Power Clean: place feet and legs directly beneath your hips. “Athletic Position”. Hands are placed on the bar just wide enough to not interfere with your legs during the pull.

Dips: make the rotation of your elbows fast during the catch and drop under the weight by pulling yourself under the bar. Move your feet wide enough that you can drop into your pelvis while staying above parallel. Avoid turning the dip into a deltoid exercise by keeping your shoulders from rotating forward. Pinch your shoulder blades together the same way you do during the bench. Avoid leveraging through the movement and practice the fundamentals correctly.

Workout

5 Rounds for time:

5 Power Snatch @ 70% 1RM
5 Overhead Squats @ Same Weight
50 Double-Unders
25ft Handstand Walk

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Monday 04.09.18

Warm-Up

A) 4:00 Running Clock
3 Box Jump 30”/24” (or high as possible)
6 Barbell Back Squat
18 Double-Under
*sub double under with 30 singles

B) Sprints
3 Sets
40 yd sprint
45 sec rest

*Keep your pace consistent, don’t drop below 1 sec of your fastest time

Strength

Back Squat

A) 1 set x 5 reps @ 70% of 1 Rep Max or (+5 lbs previous session) Program weight increases from week 1
B) 1 set x 5 reps @ 90% of set (A)
C) 1 set x 8 reps @ 85% of set (A)

Objective- Match your reps in sets (A) and (B).

Rest 90 sec between sets

Barbell Walking Lunge
4 sets x 3 reps from fail @ 70% of your body weight

Rest 90 sec between sets

Tempo: 2:0:2 (2 sec down,0 sec hold, 2 sec up)

*Training 3 reps from failure means train until you think you have 3 reps left in the tank, then stop.

Strength Tip

Back Squat: keep your midsection tight and send your butt back and down
-Avoid letting your back round, maintain thoracic extension and only squat as low as proper form allows

Barbell Walking Lunge: start with an upright posture. Lower under control to a point where your back knee is just above the ground. Drive through the center of your foot to the starting position, engaging your glutes.

Workout

For Time 3 rounds of:
20 Overheard Squats 95#/65#
20 Ring Dips
50ft Handstand Walk

Workout Tip

Break up your reps early If you are not very good at handstand walking. Your overhead position is going to be very fatigued.

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Monday 04.02.18

Warm-Up

A) 3 Rounds:

30 sec Side Plank Hold RT
15 sec rest
30 sec Side Plank Hold LT
15 sec rest

*use the 15 sec rest at the end of round 3 as a transition into section B

B) 5:00 Running Clock:

7 Burpees
14 Walking Barbell Lunge
20yd Sprint

Strength

Back Squat

Establish 1 Rep Max

A) 1 set x 5 reps @ 70% of 1 Rep Max
B) 1 set x 5 reps @ 90% of set A
C) 1 set x 8 reps @ 85% of set A

Objective- Match your reps in sets A and B

-Rest 2 Min between sets

Walking Barbell Lunge

3 sets x 3 reps from fail @ 70% of your body weight

– Rest 90 sec between sets

Strength Tip

Back Squat: keep your midsection tight and send your butt back and down. Avoid letting your back round, maintain thoracic extension and only squat as low as proper form allows.

Walking Barbell Lunge: “training 3 reps from failure” means train until you think you have 3 reps left in the tank, then stop. Start with an upright posture. Lower under control to a point where your back knee is just above the ground. Drive through the center of your foot to the starting position, engaging your glutes.

Workout

30-minute EMOM:

Minute 1- Calorie Bike 12/10
Minute 2- 15 Wall Balls 20#/14#
Minute 3- 35ft Handstand Walk

Workout Tip

Rotate through these three movements, completing 10 rounds of each movement.

Substitution for Handstand Walk: 50ft Farmer Carry or 50ft Overhead Carry with Kettlebells.

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