Skill

10 minutes of handstand practice

Work on your handstands for 10 minutes, and get feedback from your coach if you aren’t sure what to practice! Below is a list of handstand drills in roughly ascending order of difficulty. Have fun, and be safe!

Box shoulder stand
Wall walk to handstand hold
Handstand kick up against the wall
Crow stand
Cartwheel
Free standing handstand kick up to pirouette
Freestanding handstand walk
Handstand walk (figure 8 around 2 cones)
Freestanding handstand hold
Handstand walk (up ramp, down stairs)
Handstand walk (up stairs, down ramp)

Workout of the Day

AMRAP in 8 minutes:
12 alternating dumbbell hang squat cleans
30 double unders

This is a short workout, so push your set sizes, move efficiently, and practice quick transitions. You should be able to go unbroken on the hang squat cleans for at least the first couple of rounds. Experienced athletes should be aiming for all rounds unbroken with minimal transition time. Be sure to hit good range of motion on the squat cleans, especially as you stand up in the finish.

standard: 35/20 pound dumbbell
rx: 50/35 pound dumbbell
sport: 50/35 pound dumbbell, drag rope double unders
metcon: 8×0:45 on, 0:15 off