CrossFit Magnolia – Competitor

Part 1

Before class

Handstand Walk Practice (No Measure)

-Practice for 10 minutes. Try setting up an obstacle to traverse. Creating steps using 45lb plates is a good place to start. A 1-2-3-2-1 plate height set up can be very challenging. Or set up a course of cones (foam rollers standing up) to navigate.

Triple under Practice (No Measure)

-Practice for 5-8 minutes. If you are still developing proficiency with triple unders, a good starting rhythm is “double-double-triple” to work on consistency with these reps.

Pike Press to Handstand Practice (No Measure)

-Practice for 10 minutes. Start your feet elevated on plates or a box to decrease the difficulty. Use a wall as a spotter, or perform from a headstand position to begin learning this movement.

Part 2

After class

Back Squat (Pause, Box) (8-8-8-8-8)

– Use the heaviest weight you can for each set. Squat to a 10″-12″ box (depending on your height, still break parallel) and pause on the box, then stand as fast as possible. No plopping on the box, descend in a controlled manner with a “soft” sit to the box. Compare to 12/24/19.