February 13, 2019 – Competition

A.
Handstand Play Time
Spend 10 Minutes working on handstands. If you feel confident with handstands then explore new ways to challenge yourself. Stairs/ramp, weave through cones, walk sideways, or walk backwards.

B.
Three sets of:
8 Strict Toes-to-Bar
25-Foot Handstand Walk
15 Toes to Bar
25-Foot Handstand Walk
Rest as needed

C.
Five rounds for time of:
15/10 Calorie Assault Bike
12 Deadlifts (225/155 lbs)
9 Handstand Push-Ups to 6″/4″ Deficit*

*If you are not interested in competing in the Open or other online qualifiers, we would advise substituting the kipping handstand push-ups for 9 strict handstand push-ups (no deficit) – the pounding on your cervical spine isn’t worth the risk unless you’re preparing for the movement to be tested in competition.

D.
Six sets for times of:
20/15 Calorie Row or Bike Erg
15/10 Calorie Assault Bike or Ski-Erg
100-Foot Sandbag Carry (150/100 lbs – bear hug carry)*
Rest 90 seconds

Goal should be to complete the row and assault bike before the 2 minute mark. Don’t be scared to push the pace a little here. If you do not have access to a sandbag perform Kettlebell Front Racked Carry (32/24 kg).

E.
Three sets of:
Banded Glute Bridges x 25 reps @ 11X1
Rest as needed
Glute Ham Raises x 6 reps @ 20X1
Rest as needed
Supine GHD Straight Body Hold x 60 seconds
Rest as needed

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