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SKILLs & DRILLs:

Inversion & Handstandy Shenanigans!!

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• Getting upside-down is not just reserved for the kiddo's! We wanna join in too!!
• Inversion is all about body awareness & building strength within our own bodyweight. Too often CrossFitter's can get caught up in barbell work and think thats the key to all consuming Strength gains. Sometimes CrossFit gyms can get caught up in this too and bias too much through tons of barbell work. Sometimes athletes & gyms alike also want to only put kipping movement in there as its "faster & more powerful", etc etc. Only problem with that is if you haven't developed appropriate time-under-tension and developed the stability-strength to hold our bodies through these positions & ranges, you are more likely to do yourself more harm than good in the long run.
• Use strict & positional work to help you build amazing strength, both locally (arms, shoulders) and globally (midline, entire anteriorly & posteriorly through isometric contraction).
• We also love the STRICT pressing movement as it builds that strength needed. Ain't no-one got time for floppy unsafe handstand push ups where you can't control yourself.
• Today there is a level of challenge for EVERY member at every stage of ability, from your newbie to your seasoned Rooftop Veteran. Apply yourself to something that will develop you & your body strength/awareness and take it forward to awesomeness further down the line.
• After all EVERY movement in Gymnastics is simply a scaled move for another version down the track. It doesn't just stop with Handstand Push Ups on a wall!!
• #MasterTheBasics!!

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WoD - "The Unbroken Dream"

Complete As Many Rounds As Possible in 15 Minutes

of:

China Town Run

10 Unbroken Strict Handstand Push-Ups

>> 20 Double Unders every time you break a set <<

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• Anything unbroken is always a challenge. It may throw you out of your comfort zone if you like to pace and do specific sets & reps. Today don't view the Double Unders as a punishment. View them as a skill piece dotted into the mix. today is all about finding out what we can do (safely) with our sets/reps. If you usually do sets of 5 HSPU or scale, and today you do sets of 6, then you have just developed as an athlete & CrossFitter.
• There will of course be lots of scale options on offer for the HSPU. Each one will come with its specific number you need to hit before being hit with the Dubs for breaking.
• Note: This is not about going to failure! DO NOT put yourself in a silly position upside for the sake of a rep & try to "beat the house"! Always leave a couple reps "in the tank".
• Hold the standards. Form is priority as always.
• Scale As needed.

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Post Number Of ROUNDS to Beyond The Whiteboard.

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