Coming at you at full speed and upside down! @ellieambs is going to be doing 2, count em 2 clinics this summer. …This is a 3 hr clinic, an hour at a time over 3 weeks. …One is all mornings at 6am on the following Wednesdays May 16th, May 23rd, and May 30th for you early birds. …The second clinic is once a week at 530pm on the following Mondays June 25th, July2nd, July ..Cost is $100 for members, $150 for non members.Sign up by sending an email to firstname.lastname@example.org with the subject line "Make me upside down"#gymnastics#locallifestylelongterm #newbraunfels #nbtx #handstand
Posted by New Braunfels CrossFit-Sporthalle on Friday, May 4, 2018
Wanna work on your Handstand?
Then you are in luck. Our own Ellie Ambs is going to be hosting not one but two clinics.
This is a 3 hr clinic with Ellie Ambs. You may have seen her in class but you might not know that she is a level 10 gymnast
You will learn and work on handstand techniques
The clinic is once a week at 530pm on the following Mondays June 25th, July2nd, July 9th.
Cost : $100 for Members of Sporthalle and $150 for Non-Members
Sign up by sending an email to Info@newbraunfelscrossfit.com with the subject line ” Make me upside down”.
Mark your Calendars. We are having a Luau.
More information to come. Hawaiian print shirts not required but strongly encouraged.
New Braunfels Crossfit
Fun – good atmosphere, interesting workouts, healthy competition.
Week 6 of our 8 week Wendler Deadlift training cycle.
This month we will be spending more time on the gymnastic movements such as
handstands, bar work, single leg squats, planks and hollow holds.
30 sec Double Unders
30 sec Cossack Squats
30 sec Push Ups (tempo 32×1)
30 sec Reaching Squats (10# plate)
Front Rack and Wrist Prep for Front Squat
10 empty bar FS
2 sets of 5-10 reps building up to a working weight.
Set up box jump.
: (12 min)
6-8 Front Squats (tempo 32X1)
Superset with 3 High Box Jumps (set off each time)
Rest 1 min
Notes: working weight should not change more than 10 total pounds from first set.
Tempo-Over-Weight. Focus on keeping the correct tempo, lower the weight if you
needed. Challenge yourself on the box jumps.
8 min AMRAP
15 Box Jumps
15 Push Ups
15 Front Squat
Notes: RX 95/65 Fitness 75/45 Focusing on speed of the movements along with
3 min IDO Squat
1 min Hanging from the bar.
5 min /dynamic & sprint work
15 Pull Aparts
20t Bear Crawl
Handstand Stand Practice
Every 30 secs for 5 minutes
3 Strict HSPU or 3-5 Pike Push Ups
Notes: Find the right scale so that the movement is quick/dynamic and you have time to
rest before the next set. Options for Pike Push Ups include raising the hands on plates
or kneeling on a box. Somewhere in between a pike and a HSPU- try controlled
negatives to a kick-up with fewer reps. Can’t go upside down – DB Z-Press.
5 min AMRAP
400m Run buy-in
Then as many rounds/reps as possible.
20 KB Swings
10 Toes to Bar
Rest 1 min
Repeat for a total of THREE 5 min AMRAPS.
1 min each
Box Shoulder Stretch
Tabata Banded Monster Walk
10/10 Single Arm KB Deadlifts
10 Goblet Squats
10 KB Swings
5 Inch Worms
Review Deadlift and percents
Spend 3 sets warming up to first Deadlift.
Every 3 min for 9 min
3 reps Deadlift @70%
3 reps Deadlift @ 80%
3+ reps Deadlift @ 90%
Notes: Standard Wendler progression. Last set perform as many as possible with perfect
form. And/or hold the bar for max time.
30 secs Weighted Planks
Rest 1 min
100-80-60-40-20 Double Unders
50-40-30-20-10 Alternating Leg V-Ups
25-20-15-10-5 Double KB Deadlifts
Rx:55/35 Fitness: 35/26
Single Unders or Lateral jumps.
1 min of each
IDO Squat Routine
5 min Sprint practice
Then: 2 rounds
10 Scap Pull Ups
10 Single Arm Ring Rows
10 Kick Throughs
10 Bottoms Up KB Press
Bar Path and Tempo for Floor Press
Spend 5 minutes building up to first set.
Every 90 sec for 9 minutes
5 Floor Press (tempo 12X1)
Notes: do not rest the elbows on the floor during the 2 sec pause. FOCUS on the
dynamic UP of the movement.
5 rounds of 2 Pull Ups
Second Pull Up HOLD for 15-20 sec
Rest as needed.
Tabata to my Death!
Row for Meters
Double Overhead KB/Db Carry alternating with Farmer Carry
Pull Ups or Ring Rows alternating with Walking Planks
Rest 1 min between Tabatas.
Rx 55/35 Fitness 44/26 Focus on maintains good midline.
Complete a full Tabata before switching exercises.
Upper Thoracic Foam Rolling
Foam Roll Lats
5 minutes Dynamic Warm-up
10 Med Ball Cleans
10 Broad Jumps
10 Kick Backs
10 Wall Balls
Spend 15 minutes working up to a Heavy Single Clean and Jerk
20 min EMOM
4 Power Clean and Jerk 2 rounds
Rx: 135/95 Fitness: 105/75
Notes: Complete all 9 REPS within the 1 min time. This is about learning to move weight
quickly and safely while being tired. Focus on keeping good posture during the entire
Foam roll and lacrosse ball for 5 minutes