Energy & Conditioning – Pamela Gagnon: Week 1

EDITOR'S NOTE: Pamela Gagnon was launched to CrossFit in 2010 and just lately 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, prepare, and do gymnastics into her forties.

4 Weeks of Handstands and Handstand-Primarily based Abilities and Energy

All through the following 4 weeks, I will likely be programming important actions to assist along 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 lively shoulders are all essential.
2. Preserve 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 shifting your head an excessive amount of). It will make it easier 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 per 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 One – Steadiness, Handstand, and Core

Day One

Relaxation as wanted between units.

Rx'd work:

• 10 x 10 second handstand maintain (stomach to wall)
• 20 tuck up
• 30 deficit hand launch push up (set plates on your arms )
• 40 superman pulses

Scaled work:

• 10 x 10 second handstand holds off field
• 20 tuck up
• 30 hand launch push up
• 40 superman pulses

Superman Place

Day Two

Relaxation as wanted between units.

Rx'd work:

• 5x20sec frog tand holds – attempt straight arm (working stability on arms)
• accumulate 2 minute handstand maintain – stomach to wall
• 2×30 shifts from proper to left – again to wall**
• 4min – tabata hole rocks (in straight/hole physique place)

Scaled work:

• 5x20sec frogstand holds – bent arm (working stability on arms)
• accumulate 2min of handstand maintain with one leg on field and one leg in air straight up
• 2×30 shifts from proper to left facet – legs on field**
• 4min – tabata hole rocks (in tuck place)

**work gradual, ensuring you shift weight over the dominant shoulder

Hole Place

Day Three

Rx'd work:

5 rounds for high quality

• accumulate 1 min of handstand – wall or freestanding
• 10 strict barbell presses @65% bw
• 10 hole to superman rocks

Scaled work:

5 rounds for high quality

• accumulate 1 min in handstand (off field/one leg up)
• 10 strict barbell presses 50% bw
• 10 hole to superman rocks

Handstand Shift from Proper to Left, Ft on Field