Skill

10×1 Lunge Kick to Freestanding handstand OR Handstand Walk practice

Hooray for handstand day!  Bodyweight skills are just as important as weightlifting if you are looking to be a well rounded CrossFitter.   If you are new to this skill start by gently kicking up to a wall or practice wall walks to build the upper body strength and midline positioning that this skill requires. If you are comfortable in a handstand start by gently rocking up onto your hands and increase the height of your legs with each attempt.  Save yourself from a crash and burn by being conservative and trying to find a vertical balance point before you start barreling across the gym.  You will need to be able to hang out upside down with locked out arms so make sure to have a bail out plan or partner assist in place if this is new to you.  If you are comfortable kicking in to a freestanding handstand on your own spend today practicing walking on your hands or try tackling an obstacle or two!

WOD

AMRAP in 20 Minutes
15 Air Squats
10 Alternating Dumbbell Snatch 50/35 lb
5 Push-ups

Workout notes

Today’s workout is a long duration triplet with two bodyweight movements and a light weightlifting movement.  When it comes to the squats and push-ups, use the most difficult standard you can maintain without  having to progressively scale as the movement becomes difficult.  Most of us will find that the push-ups increase in difficulty with the additional fatigue of a long, high volume workout.  Do your best to keep the movement strict and simply add rest or break up each set as you get deeper into the workout.  For the snatches we’re looking for a weight you could easily complete ten of with a sustainable cadence while fresh.  If you are considering testing a heavier weight today make sure that you can easily work through the full range of motion without compromising your mechanics before starting the workout.