CrossFit
A: Spend 10:00 on handstand drills. Pick a progression from below and progress as needed each week.
1: 5 x Max Wall Handstand Hold; Every 2:00
*Any wall hold can be regressed to box pike or chest to wall to make it more achievable
2: 5 x 20-30 Shoulder or Hip Taps; Every 2:00
3: 5 x 20-30 secs Handstand Single Arm Hold
4: 5 x 10m Handstand Walks
5: 5 x 10m walk with 180 deg turn at a cone every 5m *Change direction every 2:00
B: 25:00 AMRAP
20 Cal Row
20 Dual KB OH Lunge Walk 24/16kg
20 Pull-Ups
20 Hand Release Burpee to Pull-up Bar Touch 6″
Engine
A: Threshold Mixed Modal
3 Rounds
3:00 Cal Assault
Then
4:00 AMRAP
10 Dual KB Snatch (20/12kg)
10 T2B
10 Ring Dips
Then
3:00 Cal Row
Rest 4:00
CrossFit Teens
A: Segmented Snatch
4 x 1.1; Rest 10s
Every 2:30
Pause below knee and above knee for 1 sec
B: Nancy; 5 RFT
400m Run
15 Overhead Squat
Age 12-13
BB Weight 30/18kg
Age 14-15
BB Weight 35/25kg
Age 16-17
BB Weight 42.5/30kg
