Flexibility
4×0:20 Box Handstand Hamstring Stretch, at this point you should begin trying to walk your hands closer and closer to the box until you feel a stretch in your shoulders and hamstrings.
Static Shaping
3x Maximum Effort L- Sit
Handstand Work
3×12 Handstand Straight Arm Hip Taps DEMO
Flexibility
Box Shoulder Stretch 4×0:20
Handstand Work
6×0:20 30 Degree Handstand Hold (0:20 rest between sets)
Skills and Drills
12 Pull-Up Pull-Overs, broken up however you need to break them.
DEMO
Flexibility
Inch-Worm 40′ for Form, Pausing to stretch hamstrings in Pike, Pausing in Hollow Hold Position
Static Shaping
3x 0:30 on/0:30 off Arch Hold Stomach
3x 0:30 on/0:30 off Hollow Hold on Back
Skills and Drills
8x Straight Body Lever, Slowly lower down (for 0:10)
Spend 8-10 Minutes on Attempted HS Walks for Form
Flexibility
Box Handstand Hamstring Stretch 4×0:20
Static Shaping
Back Hold on Boxes 3x 0:40 on/0:30 off
Front Hold on Boxes 3×0:40 on/0:30 off
Skills and Drills
2×8 Straight Body Lever, 0:10 Descent DEMO
*Try to get legs as straight as possible.
@crossfit_gypsy
Flexibility
4×0:20 Box Handstand Hamstring Stretch, at this point you should begin trying to walk your hands closer and closer to the box until you feel a stretch in your shoulders and hamstrings.
Static Shaping
3x Maximum Effort L- Sit
Handstand Work
3×12 Handstand Straight Arm Hip Taps DEMO
We have a wide range of people following connectivity. Some of you will be going to regionals this year, and some of you (like me!) have different goals. Because we have gyms that follow the program and use it as their warmup, I’m going to program connectivity as usual through The Open with the exception of Fridays, when I assume that most people will be doing the Open workout.
On Fridays I’m going to throw some stretches and mobility out there to help you warm-up for the Open workout. If you are repeating the Open workout, I suggest you skip Connectivity that day, and instead repeat the mobility work from Friday.
Get your back and hamstrings moving.
4×0:20 each, moving slowly into and out of each stretch
Stretch your shoulders generously.
And like my favorite training partner tells me, (in between bites of donuts) “Relax guys, it’s only exercise.”
Flexibility
4×0:20 Seated Pike Stretch
Static Shaping
3 Attempts at Max Effort L-Sit on Parallettes (can sub in boxes, dumbbells, etc. just get your ass off the ground.) OR Accumulate 2:00
Handstand Work
3×0:40 30 Degree Handstand Hold
Flexibility
PVC Raises 3×8
Static Shaping
2×0:40 Hands and Feet Hollow Hold
Skills and Drills
Pull-Up Levers, 5×3 to Horizontal with Perfect form and flat hips.
I mentioned one month ago that I started working on ways to implement “gymnastics kips” on the bar and rings into training in order to help CrossFit athletes get a better understanding of what a kip actually is (hint its not all about thrusting your hips as hard as you can into the air) and this is what I started to come up with this weekend:
My thinking is that if we start to work on the bare bones of this movement and a glide kip on bars understanding where the momentum should come from on pull-ups, chest to bar, muscle-ups and ring muscle-ups will become more clear.
So let’s add on:
3×0:30 Upside Down hollow body hold on Rings
Flexibility
Seated Hamstring Stretch
Static Shaping
2×0:45 Hollow Hold on back
2×0:45 Hollow Hold on Hands
Skills and Drills
Pull-Up Levers, 3×5 as High as possible with Perfect Form
Check out this before and after Muscle-Up from Vancouver camp-
A tighter body will get you far (and not just with the ladies).
Flexibility
Box Shoulder Stretch 4×0:20
Handstand Work
6×0:20 30 Degree Handstand Hold (0:20 rest between sets)
Skills and Drills
12 Pull-Up Pull-Overs, broken up however you need to break them.
DEMO
