🏋️‍♂️ CrossFit Good Fortune

Tier 1 Gymnastics Skill Sessions – Handstand Progression

Theme: Getting Feet to the Wall (Safely + Confidently)

Goal: Develop strength, coordination, and confidence to lift feet from the floor and support bodyweight upside down

Duration: ~10–15 Minutes Each Session
Focus: Shoulder Strength • Inverted Comfort • Core Tension
Everyone Can Participate – Scaled Up or Down

Session 1 – “Shoulders + Stack”

Goal: Build overhead strength and body awareness in a stacked position

Warm-Up (2–3 min)

▫️ 10 Banded Overhead Presses
▫️ 10 Scapular Wall Slides
▫️ 20-sec Hollow Holds

Skill & Accessory Work

3 Rounds

▫️ 20-sec Dumbbell Overhead Hold (both arms, ribs down, stacked)
▫️ 5–8 Push Ups
▫️ 8 Plank Weight Shifts

Scaling Options

Scale Down:
▫️ Overhead hold – Seated or lighter DBs
▫️ Push Ups– Elevated push ups or from knees
▫️ Plank Weight Shifts – Plank on knees

Scale Up:
▫️ Overhead hold – Heavier DB or add march in place
▫️ Push Ups– Tempo 3s down, 1s up
▫️ Plank Weight Shifts – Switch to Seal walk

Cooldown:

▫️ Wrist stretch + Puppy pose (1 min each)

‍

‍

‍

Session 2 – “Kick-Off Point”

Goal: Practice controlled kick-ups and reinforce body position

Warm-Up (2–3 min)

2 Rounds
 • 10 Inchworm Push-Ups
 • 10 Banded Lat Pull-Downs

Skill & Accessory Works

3 Rounds

▫️ 3–5 Kick-Up to Wall Attempts (one foot leads, small hop, tap wall)
▫️ 20-sec Hollow Body Hold or Wall Hollow Body Position (facing wall)
▫️ 20-sec Dumbbell Overhead Hold (light to moderate)

Scaling Options

Scale Down:
▫️ Kick-Up – Use lunge into donkey kick, Any height kick is good!
▫️ Hollow Hold – Tuck variation on back
▫️ Overhead Hold – Seated DB press or one DB

Scale Up:
▫️ Kick-Up – Try Feestanding
▫️ Hollow – Switch to hollow body rocks
▫️ DB Hold – March in place

Cooldown:

▫️ Shoulder stretch on wall + neck rolls (1 min each)

‍

‍

‍

Session 3 – “Support + Shift”

Goal: Learn to shift weight onto hands and support more bodyweight inverted

Warm-Up (2–3 min)

▫️ 10 Cat-Cows
▫️ 10 Banded Shoulder Press
▫️ 20-sec Plank

Skill & Accessory Work

3 Rounds

▫️ 10 Shoulder Taps in Pike Position (feet on box or floor, hips high)
▫️ 3–5 Kick-Ups or Donkey Kicks
▫️ 20–30-sec Dumbbell Overhead Hold

Scaling Options

Scale Down:
▫️ Shoulder Taps – From knees or incline
▫️ Kick-Ups – Keep one foot grounded, work on weight shift
▫️ Overhead Hold – Lighter weight, reduce hold time

Scale Up:
▫️ Shoulder Taps – In wall facing handstand
▫️ Kick-Ups – Try to balance free standing for 1 second
▫️ Overhead Hold – Heavier DB, scap presses

Cooldown:

▫️ Wrist rocks + overhead lat stretch (1–2 min)

‍

‍

‍

✅ Main goal: Get the feet off the ground and safely onto the wall
✅ Reinforce hollow body + stacked shoulder position every session
✅ Overhead DB holds build confidence and control before inversion

‍