Strength & Conditioning – Pamela Gagnon: Week 2

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:

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.

*** 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 Two – Walking and Core

Day One

Rest as needed between sets.

Rx’d work:

• 3×10 wall walks – chest and belly to wall
• 4x20ft walking along wall (moving side to side)
• 5×10 handstand pops with the band

Scaled work:

• 3×10 wall walks (maintain hollow position & go 45-65 degrees)
• 4×2 around the worlds off box
• 5×10 handstand band pops (try to stay hollow and reach 45-degree angle)

Day Two

Rest as needed between sets.

Rx’d work:

5 rounds – 30 seconds at each station

• Plate walks – back to wall
• GHD situps
• Handstand shoulder taps

Scaled work:

5 rounds – 30 seconds at each station

• Plate walks off box
• Abmat situp
• Box shoulder taps

Day Three

Rx’d work:

4 rounds for quality

• 5 to 50ft of handstand walk
• 10 strict toes to bar
• 10 plate walks – wall or freestanding

Scaled work:

4 rounds for quality

• 10 shoulder touches (off box or wall)
• 10 V-ups
• 10 plate walk against wall