CrossFit

240513 Workout of the Day: Your Body in Space

CrossFit sent this email to their subscribers on May 13, 2024.

Monday, May 13: The goal today is to build confidence in a gymnastics movement and develop a better understanding of your body in space.

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CrossFit CrossFit Workout of the Day 0G0 g OF THE DAY MONDAY, MAY 13 Freestanding handstand push-up practice Spend 15-20 minutes practicing the following progression: - Headstand - Headstand with knees to chest - From the headstand position, kick upward to a handstand and hold - Kick to a handstand, hold, and lower back to a headstand - Multiple freestanding handstand push-ups Rest at least 10 minutes, then perform: As many rounds and reps as possible in 10 minutes of: 35 double-unders 5 freestanding handstand push-ups VIEW THE WORKOUT Photo by Charlotte Foerschler at Destination Defender in Somerville, Texas. Scaling Options The goal today is to build confidence in a gymnastics movement and develop a better understanding of your body in space. This is an opportunity to practice complex skills in a low-intensity environment. Setup and execution: Perform all stages of the progression about 1 foot off a wall. Consider using an AbMat for your head. Even though the wall is there, the goal is to use it only if you lose balance or control. Remember, we are working on a freestanding handstand and handstand push-up. Headstand: Start in a frog stand and extend both legs above your body. Your head and hands will still be on the ground in the tripod position. Headstand with knees to chest: While in a headstand, slowly bring your knees to your chest and then extend them back above your body. Kick to a handstand:  While in a headstand, bring your knees toward your chest in a controlled fashion. While extending your legs, think about driving your heels to the sky — this will build momentum. Then press with your arms to complete the freestanding handstand. Kick to a handstand, hold, and lower back to headstand: If you cannot yet hold a freestanding handstand, use the wall for assistance. Once you kick up, hold for a second or two, then slowly bring your head back down to a headstand. Achieve this by bringing your head in front of your hands, and allow the feet/legs to have a slight backward lean to counterbalance. This can be completed with one or both legs on the wall for assistance. Multiple freestanding handstand push-ups: Once you have successfully made it back to the headstand, attempt another rep. Modifications: Go as far as you can in the progression and stop when it becomes challenging. Over time, progress to the full movement as you develop the skills. Beginner Spend 15-20 minutes practicing the following progression: - Headstand - Headstand with knees to chest - From the headstand position, kick upward to a handstand and hold - Kick to a handstand, hold, and lower back to a headstand - Multiple handstand push-ups Rest at least 10 minutes, then perform: As many rounds and reps as possible in 10 minutes of: 35 double-unders 5 handstand push-ups Perform all stages of the progression a few inches off a wall. Consider using an AbMat for your head. The goal is to kick up and back to a headstand against the wall. If you are confident with this, try the freestanding variation. Beginner Spend 15-20 minutes practicing the following progression: - Inchworm - Pike headstand - Pike handstand hold - Pike push-up negative - Multiple pike push-ups Rest at least 10 minutes, then perform: As many rounds and reps as possible in 10 minutes of: 35 single-unders 5 pike push-ups Perform all stages of the progression in the middle of an open floor. Consider using an AbMat for your head. To make the pike position easier, keep your feet away from your hands. The closer the feet are to the hands, the more difficult the movement will be. The goal is to practice loading as much bodyweight as possible onto the hands, and to build confidence getting upside down. If you are confident with this progression, try the intermediate variation. Resources → The Freestanding Handstand Push-up → The Handstand → The Kipping Handstand Push-up → Handstand Push-up Variations → The Double-under CrossFit has published a Workout of the Day every day since 2001. It has evolved to include scaling options and intended stimulus and is designed to be accessible to everyone — the new CrossFit athlete, the seasoned veteran, and anyone in between. When utilizing the Workout of the Day, you'll find core CrossFit programming in a three-days-on, one-day-off, two-days-on, one-day-off cadence that will help any athlete develop a broad base of fitness by embracing constantly varied functional movements executed at high intensity anywhere in the world. GliosSEils YouTube Instagram Facebook Twitter Spotify LinkedIn CrossFit Games App CrossFit Games App Copyright © 2024 CrossFit, LLC, CrossFit®, Forging Elite Fitness®, 3...2...1...Go!®, Fittest on Earth®, and Sport of Fitness® are trademarks of CrossFit, LLC in the U.S. and/or other countries. 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