CF Coaches Notes

1. Handstand Skill Work 15 Minutes

  • Watch Link for Handstand Progression (Copy and Paste in Browser)

2. WOD: (Stimulus 4-6 Minutes)

  • Focus on Deadlift mechanics
  • And Speed through the movement

CF Warm up 1

Dynamic Stretch - Coaches Choice

10 Minutes

CF Gymnastics

Handstand Skill Work - 15 Minutes

3 Sets of: (ALL)

4 Kipping from "Crow" or Headstand, legs down then straight x4

2  Wall Walks w/ Push Up Between

1 (20-30) Sec Handstand Hold on Wall (Advanced= Shoulder Taps)

5 Kick up to handstand Progression (See Link)

http://gymnasticswod.com/content/kick-handstand-progression-pt2

CF WOD Prep

15 Minutes

  • Skill work on Deadlift
  • Get To WOD Weight

THEN

1 Round of:

5 Deadlift (at weight)

5 Burpees

CF WOD 1: - Feel The Burn

FOR TIME (6 Minute Cap)

5 Rounds of:

5 Deadlift Rx 225/155 Rx+275/185

10 Burpees