EDITOR’S NOTE: Pamela Gagnon was introduced to CrossFit in 2010 andrecently 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:
- Form matters! Pointed toes, tight core, and active shoulders are all important.
- Keep the majority of your weight mid palm but use your fingers to “grip” the floor to find balance.
- Gaze your eyes in-between your thumbs (without moving your head too much). This will help you find your balance.
- Spread your fingers for more surface area.
*** 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:
- Week 1:Balance, Handstand, and Core
- Week 2:Walking and Core
- Week 3:HSPU, Pressing, and Core
- Week 4:Putting it all Together
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
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
- 2×30 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
- 2×30 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
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
Handstand Shift from Right to Left, Feet on Box
