[rs-columns]
[rs-one_half]
[rs-box_content style=”basic_block” txt_color=”#000000″ bkg_color=”#ECECEC” brd_color=”#636363″]
Skill
[rs-divider type=”solid” brd_width=”1″ brd_color=”#636363″/]
Wall Facing Kip
This is one of the drills we learned during the i99 seminar. See the write-up below!
[/rs-box_content]
[/rs-one_half]
[rs-one_half]
[rs-box_content style=”basic_block” txt_color=”#000000″ bkg_color=”#ECECEC” brd_color=”#636363″]
WOD
[rs-divider type=”solid” brd_width=”1″ brd_color=”#636363″/]
4:00 Tabata Hollow Rocks
Complete 8 rounds of 20 seconds work/10 seconds rest.
Rest 2:00
Complete 2 rounds for time of:
15 Strict Pull-ups
30 SuperEvolvers
[/rs-box_content]
[/rs-one_half]
[/rs-columns]
[rs-space space=”30″/]
[rs-image img_url=”https://www.crossfit-evolve.com/wp-content/uploads/2014/12/Photo-Aug-17-12-54-02-PM.jpg” link=”” alt=”” width=”” height=”” class=”” type=”img-rounded” border=”default” new_win=”no” margin=”” pos=”center” wrap=”no”/]
That time those i99 folks came in and taught us all about gymnastics movements.
[rs-space space=”30″/]
Today’s skill is directly from the i99 seminar. For those who weren’t there, here’s some info straight from the source:
We firmly believe that HSPU development should NOT start by kicking to a handstand against the wall with an arched body position and narrow base. We believe that handstand balance and strength should be acquired by training with your chest facing the wall. Our goal is to safely learn free standing handstand push-ups with emphasis on the hollow body position.
1. Master a solid wider base or foundation in a tripod with thumbs pointing forward just like your hands are on a set of parallel bars.
2. Learn to maintain balance while slowly pushing to a headstand touching your feet to the wall finding the ideal hollow position.
3. Patiently add speed from tripod to headstand focusing on maintaining hollow while lifting your head off the ground one inch, then two inches, etc while controlling the negative back to the tripod so that you gain complete control of the most difficult portion of the HSPU.
4. Explode from bottom to top locking out the shoulder angle at the end and then lower very slowly down preparing you to maintain balance and body position on the way down.
5. Learn to repeat an explosive HSPU using this technique.
6. Move away from the wall just enough so that it is still there for safety and take away the kip.
