Skill

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

Make several attempts to kick into and hold a free standing handstand.  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 new 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’s skill work time practicing walking on your hands!

WOD

AMRAP in 7 Minutes
6 Deadlifts 155/105 lb
5 Front squats 155/105 lb
4 Push press 155/105 lb

Workout notes

Today’s workout is formatted similarly to the CrossFit hero workout  “DT”.  You’ll be working with one barbell for the entire WOD so test each movement and establish a good working weight for this metcon.  You are not required to go unbroken during the workout but you’ll want to choose a weight you can easily complete the prescribed set size when fresh with minimal rest.  Pay special attention to the push press. If you choose a weight so heavy that you need to break up the reps early on or resort to push jerks you may have gone too heavy.  Just like with DT pay attention to when you decide to set the bar down during the workout.  Break up the deadlifts and squats prior to your final rep so you don’t need to do an extra clean just to transition to the next movement.  With a short rep scheme like this those extra reps will add up across seven minutes!