6 July 2017

6 July 2017

| shoulder/hspu conditioning | --------------------------- 🔺Today is your day🙌🏼 ▶Even though I have #stricthspu I do this conditioning work on box bc I can work longer and with better form. -----------------------------------------------▶start in hollow "scared cat back" position bc this fires up your core. ------------------------------------------------ ▶ walk to completely stacked, inverted position (if you struggle w this...you need work on hamstrings & shoulder stretching) ------------------------------------------------- ▶ walk back to plank...then head into 1 hspu...walk back to plank...head into 2hspu...etc...continue up the ladder. -------------------------------------------------- TIPS: ▶for hspu...lean to fingers on way down (this will create head to land in front of hands & create tripod) and push through palm on way up ------------------------------------------------- ▶for hspu...on way down look at box so you tap top of head instead of forehead (FYI.. if balancing on hands...you want to look at hands to master balancing) ------------------------------------------------- ▶for plank...tuck pelvis under, squeeze butt, push through the ground hard to create scared 🐱 back 🤸‍♂️ ------------------------------ How far did you get?? Tag me & lmk! --------------------------- #cfgcoach #hspu #handstands #crossfitgames #crossfittraining #bemorehuman #reebokwomen #cfgymnastics #cfg #crossfittraining #menshealthmagazine @crossfittraining @cfgymnastics

A post shared by pamelagnon (@pamelagnon) on

*I'm sharing this one today because we like to use this box setup in our gym for hspu work also. This is a great example of what a smooth walk in/walk out should look like. If you haven't mastered a sequence like this yet, think about this for Friday's practice time before moving on to something more challenging. Can someone film themselves doing this Friday and then share to IG?


Workout of the Day
4 Rounds for time
400 M. Run
50 Air Squats
*If you go fast, this will be great. If you dog the runs, it'll feel like a warmup more than a wod. So, run fast.


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