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 15 Minutes

15 Burpees
15 Sumo deadlift high pull 95/65 lb

Workout notes

It’s a new week and what better way to start things off than with more burpees!  We have a difficult couplet on the menu today.  Each round starts with a large set of burpees paired with a tough barbell movement.  The benchmark load on the sumo deadlift high pull might seem light but over multiple reps it will feel like a fairly heavy load.  The movement will tax your grip and in order to move efficiently you’ll need to create vertical hip drive to knock out large sets.