Skill
10 minutes of handstand practice

It’s been a while since we’ve played around upside-down, so take today to work on your favorite skills and drills. Check with your coach for suggestions, or refer to the list below (in roughly ascending order of difficulty).

Box shoulder stand
Wall walk
Kick up against wall
Kick up against wall from straddle
Cartwheel
Crow stand
Freestanding kick up
Freestanding kick up from straddle
Handstand walk
Obstacle course

Workout of the Day
AMRAP in 20 minutes:
300 m run
10 devil presses
10 overhead squats

Happy birthday, Collette! This workout was a request of hers, and features some of her favorite movements. Got a birthday coming up? Email Alex at team@cfdavis.com and let him know what movements and formats you love!

For your dumbbell, choose a weight that you’re comfortable snatching. Your barbell weight should be light enough that the overhead squats never take more than two sets to work through.

If the overhead squat requires more shoulder flexibility than you have, consider scaling the movement to a front squat.

Settle into a steady and sustainable pace; twenty minutes is a long time to keep moving.

standard: 35/20 lb DB, 65/45 lb bar
rx: 50/35 lb DB, 95/65 lb bar
sport: 2x 45/ 30 lb DB, 95/65 lb bar, 400 m run
metcon: 5×3:00 on, 1:00 off