EDITOR'S NOTE: Pamela Gagnon was introduced to CrossFit in 2010 and recently finished eighth at the CrossFit Games Masters Division. Pamela has made Regionals as an individual for four 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 mother and wife, she feels lucky to be able to coach, train, and do gymnastics into her forties.

 

Four Weeks of Handstands and Handstand-Based Skills and Strength

Throughout the next four weeks, I will be programming essential movements to help with your balance, shoulder and core strength, and coordination - all essential components of handstands, freestanding handstand push ups, press handstands, and handstand walking.

 

Focus on these four things when doing handstand work:

 

  1. Form matters! Pointed toes, tight core, and active shoulders are all important.
  2. Keep the majority of your weight mid palm but use your fingers to "grip" the floor to find balance.
  3. Gaze your eyes in-between your thumbs (without moving your head too much). This will help you find your balance.
  4. Spread your fingers for more surface area.
Breaking Muscle Shop

 

*** Always ask for a spot when needed or scale the movement.

 

Click on a week to go directly to any of the four weeks of programming:

 

Or, click here to download the PDF including a link to the YouTube playlist.

 

Week One - Balance, Handstand, and Core

Day One

Rest as needed between sets.

 

Rx'd work:

  • 10 x 10 second handstand hold (belly to wall)
  • 20 tuck up
  • 30 deficit hand release push up (set plates for your hands )
  • 40 superman pulses  

 

Scaled work:

  • 10 x 10 second handstand holds off box
  • 20 tuck up
  • 30 hand release push up
  • 40 superman pulses  

 

Pamela Gagnon Handstand Program for Breaking Muscle

Superman Position

 

Day Two

Rest as needed between sets.

 

Rx'd work:

  • 5x20sec frog tand holds - try straight arm (working balance on hands)
  • accumulate 2 minute handstand hold - belly to wall
  • 2x30 shifts from right to left - back to wall**
  • 4min - tabata hollow rocks (in straight/hollow body position)

 

Scaled work:

  • 5x20sec frogstand holds - bent arm (working balance on hands)
  • accumulate 2min of handstand hold with one leg on box and one leg in air straight up
  • 2x30 shifts from right to left side - legs on box**
  • 4min - tabata hollow rocks (in tuck position)

 

**work slow, making sure you shift weight over the dominant shoulder

 

Pamela Gagnon Handstand Program for Breaking Muscle

Hollow Position

 

Day Three

Rx'd work:

5 rounds for quality

  • accumulate 1 min of handstand - wall or freestanding
  • 10 strict barbell presses @65% bw
  • 10 hollow to superman rocks

 

Scaled work:

5 rounds for quality

  • accumulate 1 min in handstand (off box/one leg up)
  • 10 strict barbell presses 50% bw
  • 10 hollow to superman rocks

 

Pamela Gagnon Handstand Program for Breaking Muscle

Handstand Shift from Right to Left, Feet on Box

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