GYMNASTICS 11.4.18

7 Min Handstand Hold Practice

Put 7 Min on the clock and practice a freestanding handstand.

To add difficulty stay within like a 3 foot by 3 foot box.

To scale back you may hold against the wall.

You can even scale down to practicing kicking up freestanding or against the wall for 7 min.Make this work for you and work at the level you are at.

For the score you can put the cumulative actual hold time in the HS - but it's not a huge deal.  The idea is to practice for 7 min.

A couple things to focus on.  Squeeze the belly and butt.  Spread out the fingers and distribute weight.  Work to not look at your fingers.  Look at the heels of your hands or better yet - get your head into a neutral position looking forward.  Practice keeping the feet together and even toes pointed for extra cool points.

If you are practicing against the wall.  Keep the butt OFF of the wall.  Heels only.  Belly tight.

If you are practicing kicking up.  Place hands down and press into the ground as you kick up one foot at a time.  Getting higher and higher as you feel more and more comfortable.

Metcon (AMRAP - Rounds and Reps)

7 Min AMRAP
(As Many Rounds and Reps as Possible in 7 Min)
3 Handstand Push Up or Scale
15 Hollow Rock

Score: Total Completed Rounds + Any additional Reps.For the handstand push ups you may do strict, kipping, slow lower (only if you can really control it), pike on the box!

Make sure you hit a good tripod position at the bottom.  This means your head isn't between your hands but more that at the  your head is closer to the wall than your hands are (same position you would be in if you were pressing a bar off of your shoulders). Control the lower!

For the hollow rock you will lay on the back with hands overhead pull the rib cage down to bring shoulders and hands off of the ground.  Keep the legs straight and lift the legs.  Rock back and forth working to keep the entire low back on the ground.

You may scale to hands down at sides or bent knees if necessary!

Metcon (AMRAP - Reps)

Tabata Ring Push Up

4 Min of 20 seconds on 10 Seconds Off (This ends up being 8 rounds)

Ring/TRX or Deficit Push Ups

Score: Total repsFor this you will do as many reps as you can in 20 seconds, rest for 10 seconds and keep repeating for 4 min.

Keep the belly tight.  No sagging or snaking.  Lock ALL of the way out at the top and get all of the way down at the bottom.  Go to the knees if you need to!

The peacocking on this one is iminent.  Embrace it.