Skill

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

Spend some time working on a handstand skill of your choice today.  For beginners start by just gently rocking up into the upside down position and increase the height of your legs with each attempt.  Don’t go all out in the beginning and turn over too far.  Make sure to start with locked out arms and have a bail out plan or partner assist in place so you don’t come crashing down.  If you are newer to this skill start against a wall with some handstand holds or wall walks if you are not quite ready to kick up yet.  If you are comfortable kicking in to a freestanding handstand on your own spend today practicing walking on your hands!

WOD

5 Rounds for time
21 Kettlebell Swings 32/24 kg
15 lateral burpees over the bar
9 front squats 155/105 lb

Workout notes

Today’s workout is a time priority triplet with two difficult weightlifting movements and high volume of burpees.  Start by choosing a kettlebell with which you could get through each set of twenty-one in one to three sets without reaching failure.  Your burpees will be performed lateral to the bar and the most difficult method will be alternating sides with a two footed jump. Scale the movement by completing your reps in place or by stepping over the bar.  The squats will be challenging after the swings and burpees so use a weight you could easily complete all nine in one set while fresh. If you need to break them up during the workout we’re looking for two sets ideally and three sets max. If you are stuck with doubles or single squat cleans, you have gone too heavy for this workout!  Remember that if CrossFit or this level of volume is new to you, you can scale the workout by volume.  Cut the number of rounds to a number that allows you to maintain high intensity!