Last Friday’s drills that are not posted there are the handstand, rocking pistol, bearcrawl, hanging leg-raise, divebomber push-ups, and assisted ring dips.
Here’s a detailed article on how to do a handstand. One key to getting up high enough is to concentrate on shifting your upper body weight forward and getting your hips over your shoulders. Keep trying. It’s fun!
Rocking pistol: Put a mat on the floor and stand with your back to it. Crouch and rock back as if to do a backward roll. When you get back onto your shoulders with your rear in the air, forcefully rock forward. Extend one leg forward and press the other foot flat on the floor. Stand up onto that one foot. Continue, alternating feet. I think the idea is to use the hamstrings and glutes to press the heel into the floor and rise up as if out of a one-legged squat (and not to use the quads as if springing forward). If not ready for the one-leg version, use both legs.
Bearcrawl: Go from here to there with your hands and feet on the floor, crawling like a bear. No matter how short here to there is, it seems long! According to the gym guys this is because with your body pushing down on your lungs, you can’t recover. The first couple of rounds of this made me quite lightheaded when I stood up.
Hanging leg-raise: Hang from a bar or rings. Extend your feet and body backward to get a swing going. Lift your straight legs all the way up until your feet are as high as the bar or rings. When you swing back down, extend your body back again. Use the rhythm and momentum for the lift. According to CrossFit, it’s better to use the whole body this way than to try to isolate specific muscles. The hardest part of this one is keeping the legs straight. My question was, how is this different than knees-to-elbows? The answer: In knees to elbows you bend the legs and curl the body to try to touch the elbows with the knees. To me the two drills feel pretty similar once I get the swing going. I like to do them on the rings because it feels more natural to my hands.
Divebomber push-ups: Start in a pointed top push-up position with your rear pointing up in the air and your head down between your shoulders. Lower your body while pushing it forward as if going under a low wire. Get your chest and hips really close to the floor. Arch your back and straighten your arms, hips still close to the floor. Then reverse it, lowering your body as much as possible to go back under the imaginary low wire. Push back up into the top position, which is like the downward dog pose in yoga.
Assisted ring dips: It’s hard enough to do dips on parallel bars, let alone on rings that won’t stay put. I can’t even do one ring dip. The modification last Friday was to use rings that were lowered to hip level. Stand between them and hold them away from the body, then give a little hop to get into the top of the dip position and try to stabilize the rings and hold yourself up. Let yourself down and do it again.
Here’s a non-CrossFit site that talks about some of the same kinds of workouts.