Metcon (No Measure)

7 Min Handstand Hold Practice

Practice Holding a Free Standing Handstand or Handstand against the Wall for 7 min.  Take breaks as needed.A couple options here.  You can practice these free standing if you are ready for it.  To make it more difficult you can draw a box on the ground and force yourself to stay in it!

You can do these facing out or facing into the wall.  Facing into the wall is a better way to practice for position purposes.  You can also practice in a pike position or you can try the bar in the rack method as seen in the video.

Focus is on keeping the belly tight and butt squeezed.  Point those toes to help you stay tight!

Metcon (No Measure)

10 Min EMOM

Min 1: 5 Bottom Half Pull Ups
Min 2: 5 Top Half Pull Ups

No score.

You can do these strict or with a band. If necessary you can even do these with feet on the ground/box.It is just as it sounds.  On the first minute you do 5 Bottom Half Only pull ups.  Make sure you lower under control and lower ALL of the way down.

For the top half pull ups you will make sure the chin gets ALL of the way over the bar at the top, lower half way, pull back up!

Metcon (Time)

5 Rounds

5 Feet Hop On Box Pike Up Burpees
10 Weighted Tuck to Hollow Reps

Score: Total Time

Goal: Quality Reps Over Speed.For the Feet Hop on Box Pike Up Burpee you will place your hands on the ground.  Jump your feet back to the box.  Walk your hands back to a pike up position.  Walk your hands back out.  Jump your feet back down.  That is 1 rep.

For the Tuck to Hollow Reps you may hold a weight or do these weightless.  Start in a hollow position with the legs straight and arms straight and down by the hips.  From here you will tuck your knees in and raise the hands up over the head.  Keep pressing the lower back into the ground and keep the shoulders up off of the ground!

MIranda AlcarazGymnastics