Energy & Conditioning – Pamela Gagnon: Week 2 - rctim.com

EDITOR'S NOTE: Pamela Gagnon was launched to CrossFit in 2010 and lately completed eighth on the CrossFit Video games Masters Division. Pamela has made Regionals as a person for 4 consecutive years. She coaches at Rising CrossFit Ballantyne in Charlotte, North Carolina and travels the world as a Lead Coach for CrossFit Gymnastics Certifications with Jeff Tucker. As a busy mom and spouse, she feels fortunate to have the ability to coach, practice, and do gymnastics into her forties.

4 Weeks of Handstands and Handstand-Based mostly Expertise and Energy

All through the following 4 weeks, I will likely be programming important actions to assist along with your steadiness, shoulder and core energy, and coordination – all important parts of handstands, freestanding handstand push ups, press handstands, and handstand strolling.

Deal with these 4 issues when doing handstand work:

1. Type issues! Pointed toes, tight core, and energetic shoulders are all necessary.
2. Maintain nearly all of your weight mid palm however use your fingers to "grip" the ground to seek out steadiness.
3. Gaze your eyes in-between your thumbs (with out shifting your head an excessive amount of). This may allow you to discover your steadiness.
4. Unfold your fingers for extra floor space.

*** All the time ask for a spot when wanted or scale the motion.

Click on on every week to go on to any of the 4 weeks of programming:

• Week 1: Stability, Handstand, and Core
• Week 2: Strolling and Core
• Week 3: HSPU, Urgent, and Core
• Week 4: Placing all of it Collectively

Or, click on right here to obtain the PDF together with a hyperlink to the YouTube playlist.

Week Two – Strolling and Core

Day One

Relaxation as wanted between units.

Rx'd work:

• 3×10 wall walks – chest and stomach to wall
• 4x20ft strolling alongside wall (shifting aspect to aspect)
• 5×10 handstand pops with the band

Scaled work:

• 3×10 wall walks (preserve hole place & go 45-65 levels)
• 4×2 across the worlds off field
• 5×10 handstand band pops (attempt to keep hole and attain 45-degree angle)

Day Two

Relaxation as wanted between units.

Rx'd work:

5 rounds – 30 seconds at every station

• Plate walks – again to wall
• GHD situps
• Handstand shoulder faucets

Scaled work:

5 rounds – 30 seconds at every station

• Plate walks off field
• Abmat situp
• Field shoulder faucets

Day Three

Rx'd work:

4 rounds for high quality

• 5 to 50ft of handstand stroll
• 10 strict toes to bar
• 10 plate walks – wall or freestanding

Scaled work:

4 rounds for high quality

• 10 shoulder touches (off field or wall)
• 10 V-ups
• 10 plate stroll in opposition to wall