Today we welcome Andy as the instructor for the evening classes. Not only is he teaching Wednesday nights, he’s also on our Power Athlete Team. It’s time to rally behind the team at CF North Atlanta this weekend! There’s going to be some big competition and I promise they will have a squad of support behind them. We need your support! Lifting will run from 9 until around 1130. Metcon events will go from about noon until 3. Pick your poison, throw on your favorite CFSQ shirt and get out to this event! Competitors will be meeting at the gym at 7:30 to carpool over to CFNA. On to the handstand..

The Handstand from beastskills.com

I’ll be throwing a lot of information at you in this post. Before you dive into this tutorial, I need to explain something. I’ll be describing the handstand piece by piece, so that you can better understand the form and technique. But when you train the skill, I want you to put those pieces together in your head. As I said, it’s an exercise in total body coordination. Do not get so focused on one part that you confuse yourself and neglect another part. Everything must work together. So read through everything first and try to get an overall sense of the skill.

Oh… and make sure to practice A LOT. Continue reading….

Warmup
Jump Rope 3 Minutes

3 Sets
5 Pull-ups
10 Push-ups
15 Wall Ball Shots

Strength
2-2-2-2-2
Clean and Jerk
(Split jerk only)

Conditioning
10 Minutes AMRAP
1 Clean and Jerk
8 Toes to Bar
50 Single Unders