Handstand Walking from CrossFit Ireland on Vimeo.
Monday
Gymnastics/Connectivity
6 Rounds:
20 seconds hollow
10 seconds rest
20 seconds arch
10 seconds rest
Strength
Froning Smolov Week 3 Day 1
6 x (1 Clean + 5 Front Squats + 1 Split Jerk) @ 70% of 1RM Clean + 4/6Kg
*If you made all of last week’s squats, add weight. If not, repeat last week’s weights.
Metcon
5 Rounds
12 Kettlebell Snatches 32/24Kg
12 Strict Handstand Push Ups
Bonus Work
2K Row
Tuesday
Gymnastics/Connectivity
5 Rounds
Max Effort Chin Ups
10 Handstand “walks” on plates
Skills
Muscle Snatch-Power Position Snatch
*Build up to a heavy single
Metcon
400m Run
30 Burpee Box Jump Overs
20 Pistols
10 Bar Muscle Ups
Bonus Work
40 Hollow/Arch Rolls
Wednesday
Gymnastics/Connectivity
Muscle Ups
Strength
Froning Smolov Week 3 Day 2
7 x (1 Clean + 4 Front Squats + 1 Split Jerk) @ 75% of 1RM Clean +4/6Kg
Metcon
AMRAP 12
20 Toes to Bar
100 Double Unders
Bonus Work
5K Assault Bike
Thursday
Gymnastics/Connectivity
4 Rounds
Max Effort Support Hold on Rings
10 Horizontal Rows
Metcon
400m Run
5 Wall Walks
5 Rope Climbs
50′ Overhead Carry 24/16Kg
400m Run
4 Wall Walks
4 Rope Climbs
50′ Overhead Carry 24/16Kg
400m Run
3 Wall Walks
3 Rope Climbs
50′ Overhead Carry 24/16Kg
400m Run
2 Wall Walks
2 Rope Climbs
50′ Overhead Carry 24/16Kg
400m Run
1 Wall Walk
1 Rope Climb
50′ Overhead Carry 24/16Kg
Bonus Work
Snatch
5 x 2
Friday
Gymnastics/Connectivity
AMRAP 7
Max Effort Strict Pull Ups
Max Effort Strict Handstand Push Ups
Strength
Froning Smolov Week 1 Day 3
8 x (1 Clean + 3 Front Squats + 1 Split Jerk) @ 80% of 1RM Clean +4/6Kg
Metcon
3 x 500m Rows
rest as needed
Bonus Work
6 Rounds:
20 seconds hollow
10 seconds rest
20 seconds arch
10 seconds rest
Saturday
Gymnastics/Connectivity
5 Complexes of
Toes to Bar
Chest to Bar
Bar Muscle Ups
*Start with 3/2/1. If successful move to 4/3/2, then 5/4/3, etc.
**5 sets of leg raises/toes to bar with 60 seconds rest
Handstand Practice w/Partner
Strength
Froning Smolov Week 1 Day 4
10 x (1 Clean + 2 Front Squats + 1 Split Jerk) @ 85% of 1RM Clean +4/6Kg