Integrating program?

Hello all,

I did some looking around the forum trying to find answers to my questions. I PMd Coach Sommer but not sure how busy he is/ response time.

Saw barbell shrugged podcast highly interested as I'm sure a lot of other Crossfit owners/ coaches/ boxes are.

We are interested in integrating this program in supplement for our regional athletes team only for now.

1. is it stand alone? Can our higher caliber athletes run this and our Crossfit programming that are used to higher volume training and can commit more time to getting it done?

2. If our teams prerequisites are...

free handstand holds

free handstand pushups

handstand walks

muscle ups (rings and bar)

pullups (strict, kipping, butterfly, c2b) 

familiar with hollow bodies etc... do we need to start at f1 and h1? You run them together, right? What is the most appropriate program for our advanced 'in crossfit' athletes?

1. The program is standalone, but there's no reason it couldn't be integrated into a larger training program, with some careful thought. 

2. Start with F1 and H1:

For someone already possessing a reasonable amount of strength, the purpose of the starting at the beginning of the Foundation and Handstand programs is to systematically identify weaknesses and eliminate them. You'll want to have everyone start at the very first exercise for each progression, and test themselves according to the course's standards. Anyone who passes can move on to the next; anyone who fails needs to work on that exercise until they've mastered it. Mobility in particular is a common sticking point for many athletes - in the F/H programs, mobility and strength exercises are paired, and you can not move on to a more difficult strength exercise until you have mastered the paired mobility exercise as well. 

Awesome thank you... Next presumably move on to f2 h2?

This is awesome to hear that you guys are incorporating the Foundation and Handstand Series with your CrossFit athletes! I would recommend that in a practical sense, some of the earlier elements might feel more like a "warm-up" for your higher-end athletes (5 sets of 15 incline push-ups, for instance). That said, things will progress quickly, so just plan ahead for certain days to be harder (such as arch body rocks) and certain days to be easier (perhaps some Cossack squats) depending on the level of CrossFit athlete we're talking.

Hope this helps!

boomer29 said:

Awesome thank you... Next presumably move on to f2 h2?

Pretty much. But note that completion of F2 is a prerequisite for H2.