Wednesday, 1/13
January 12, 2016
Thursday, 1/14
January 13, 2016

Focus 1: Handstands
Focus 2: Dips
Workout: Dips, Sit-Ups, Supine Rows, Russian Twist


If a new year means changing your outlook on the world, then maybe it’s as simple is turning things upside down? This week’s Base Camp will start off with a little inversion work with handstands and handstand push-up progressions, followed by some time working on dips.

We will split the class between the two movements, devoting time to the following points for each:

  • Wall Walks;
  • Kick-Up practice against the wall;
  • Handstand Push-Up (“HSPU”) Scaling options for use in class;
  • Strict Dips, including boxes, bars, and rings, and how to scale for each;
  • Kipping Ring Dips; and,
  • How to scale for the day’s workout, as well as for our regular daily classes

To review before class, we highly recommend checking out the following descriptions and demonstrations on both movements:

Two recent CrossFit DC articles, including “Handstand Push-Up 101” and “Ask the Coach: Handstand Help“;

Dip (on Bars), courtesy of Gymnastics WOD;

Dip (on Rings), also courtesy of Gymnastics WOD.

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