Power & Conditioning – Pamela Gagnon: Week 2

EDITOR'S NOTE: Pamela Gagnon was launched to CrossFit in 2010 and not too long ago completed eighth on the CrossFit Video games Masters Division. Pamela has made Regionals as a person for 4 consecutive years. She coaches at Rising CrossFit Ballantyne in Charlotte, North Carolina and travels the world as a Lead Coach for CrossFit Gymnastics Certifications with Jeff Tucker. As a busy mom and spouse, she feels fortunate to have the ability to coach, practice, and do gymnastics into her forties.

4 Weeks of Handstands and Handstand-Primarily based Expertise and Power

All through the following 4 weeks, I can be programming important actions to assist together with your stability, shoulder and core energy, and coordination – all important elements of handstands, freestanding handstand push ups, press handstands, and handstand strolling.

Give attention to these 4 issues when doing handstand work:

1. Kind issues! Pointed toes, tight core, and energetic shoulders are all essential.
2. Maintain nearly all of your weight mid palm however use your fingers to "grip" the ground to seek out stability.
3. Gaze your eyes in-between your thumbs (with out transferring your head an excessive amount of). This may assist you to discover your stability.
4. Unfold your fingers for extra floor space.

*** At all times ask for a spot when wanted or scale the motion.

Click on on every week to go on to any of the 4 weeks of programming:

• Week 1: Steadiness, Handstand, and Core
• Week 2: Strolling and Core
• Week 3: HSPU, Urgent, and Core
• Week 4: Placing all of it Collectively

Or, click on right here to obtain the PDF together with a hyperlink to the YouTube playlist.

Week Two – Strolling and Core

Day One

Relaxation as wanted between units.

Rx'd work:

• 3×10 wall walks – chest and stomach to wall
• 4x20ft strolling alongside wall (transferring aspect to aspect)
• 5×10 handstand pops with the band

Scaled work:

• 3×10 wall walks (keep hole place & go 45-65 levels)
• 4×2 across the worlds off field
• 5×10 handstand band pops (attempt to keep hole and attain 45-degree angle)

Day Two

Relaxation as wanted between units.

Rx'd work:

5 rounds – 30 seconds at every station

• Plate walks – again to wall
• GHD situps
• Handstand shoulder faucets

Scaled work:

5 rounds – 30 seconds at every station

• Plate walks off field
• Abmat situp
• Field shoulder faucets

Day Three

Rx'd work:

4 rounds for high quality

• 5 to 50ft of handstand stroll
• 10 strict toes to bar
• 10 plate walks – wall or freestanding

Scaled work:

4 rounds for high quality

• 10 shoulder touches (off field or wall)
• 10 V-ups
• 10 plate stroll in opposition to wall