Today is all about the midline! Although the skill work may seem as though it is quite upper body dependent, which it is, it is most influenced by the stability and control around your midline. The muscles surrounding our spine allow you to brace and relax at just the right time and position to create the ability to hold your body upside down or even travel through space upside-down. Today’s conditioning is highly encouraged to be scaled to meet your fitness experience where it is at. Too many fast contractions of the abs can lead to high levels of soreness and even rhabdo. It is not bad at all to have sore abs, but ask coach for advice on how to properly scale this one to be able to still get after and do it well the rest of the week!
Row 20/15 cals
Bike 20/15 cals
Run 200m
1 round
_________
10 Banded pass through
10 Hollow rock
10 Hip down push up
10 Plank shoulder tap
3 rounds for quality
Inverted skills: Handstand hold/Handstand walk development
- Lunge to handstand practice
- Press to handstand practice (jump to handstand variations as scale, feet elevated)
- Handstand hold on wall (feet pulled away from wall as much or often as possible)
- Free handstand hold practice (4×4 box)
- Handstand shoulder tap (on wall)
- Handstand shoulder tap (free)
- Handstand Pirouette practice on wall
- Handstand walk with Pirouette practice
RXconditioning
“Nothing to laugh about”
60/48 cal row or bike cals
30 toes to bar
60 abmat sit ups
45/35 cal row or bike
20 toes to bar
40 abmat sit ups
For time
Intermediate
“Nothing to laugh about”
60/48 cal row or bike cals
30 hanging leg raise
60 abmat sit ups
45/35 cal row or bike
20 hanging leg raise
40 abmat sit ups
For time
Baseline
“Nothing to laugh about”
30/24 cal row or bike cals
20 Supine leg raise
30 abmat sit ups
15/12 cal row or bike
10 Supine leg raise
20 abmat sit ups
For time
3×20 alternating Superman (10 each)
