Read & Watch: Crow Pose Tutorial for a Strong and Controlled Body from Gold Medal Bodies. The video below is one of many embedded in this article. There’s gold upon gold upon gold. Seriously, read and watch.
Warmup
Jump Rope 3 Minutes
Skill
Level 3/4
12 Crow Hold to Somersault*
20 Handstand Pushups (level 3 negatives)
50 Stall Bar Leg Raises
100 Air Squats
*Practice finding your balance in the Crow pose, and then overbalance toward your fingertips, tucking your chin and rolling through a somersault into a squat stance. It should go without saying that if you can’t get into the Crow pose yet, work on that rather than the somersault.
Level 2
120 Yd Spider/Crab walk
90 Sec Handstand Hold
50 Stall Bar Leg Raises/Knee Tucks
75 Air Squats
Level 0/1
80 Yd Spider/Crab walk
120 Sec Down Dog Hold
Practice Kicking Up to Handstand
30 Stall Bar Leg Raises/Knee Tucks
50 Air Squats
Conditioning
“Little Baby Squirrel”
12 Minutes AMRAP
Levels 3/4
12 Thrusters
12 Toes to Bar
48 Double Unders
L4 – 95/65
L3 – 85/55, 24 DUs
Level 2
10 Double Kettlebell Thrusters
20 V-Ups OR 10 T2B
100 Single Unders OR 24 DUs
L2 – 2x 16k/12k
Level 1
5 Single KB Thrusters R/L
20 V-Ups
100 Single Unders
Compare to 2/24/16