2/8/2019 - ACCESSORY 2
Score Type:: Total Time
For Time:50 Double-Unders, 20' HS Walk, 50 AbMat Sit-Ups, 20' HS Walk40 Double-Unders, 20' HS Walk, 40 AbMat Sit-Ups, 20' HS Walk30 Double-Unders, 20' HS Walk, 30 AbMat Sit-Ups, 20' HS Walk20 Double-Unders, 20' HS Walk, 20 AbMat Sit-Ups, 20' HS Walk10 Double-Unders, 20' HS Walk, 10 AbMat Sit-Ups, 20' HS Walk
A classical CrossFit.com benchmark, "Annie", with handstand walking between each movement.
Marking a 20' section, with 5' markers along the way, place our double-under rope and AbMat at opposite ends. During the course of the handstand walk, if we kick down before completing the full distance, trace back to our last completed 5' section. As a refresher, both hands must clear the line for the section to count - refer to Open standards from last year as needed.
If we are not completing handstand walks today, use this piece as practice with two drills we visited earlier this week:Handstand Weight Shifting - Video
This drill gains confidence and familiarity shifting our weight from one hand to the other. Take this movement slow. A common fault here is that our hips move, but our weight actually does not shift. We bend quickly at the side, but this does not translate to the skill we are looking to develop. One inch at a time, slowly weight one hand, while maintaining an active midline. Slowly shift back and to the other side. Short sets here - if we push too far in duration, we likely start to sacrifice technique to support ourselves.Box Shoulder Taps - Video
Lifting the hand off the ground while inverted is best done first on the box, as it reduces the "loading" of the handstand. Over time, it is our goal to be able to couple this shoulder tap, or at a minimum, alternating hands off the ground, while on the wall in the first drill.
For every 20' section, a proper amount of "repetitions" on each drill is between 6-10 repetitions, or about 20s of work. The movements surrounding the drills (rope and sit-ups) will provide the light conditioning stimulus we are looking to pair with, building comfort in these movements.
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