Skill
10 minutes of handstand practice
We’ve been working on a lot of shoulder and core strength, so see if that’s translated to more stable and confident handstands! Take about 10 minutes to practice whatever drills you and your coach think will present an appropriate challenge. Below is a list in roughly ascending order of difficulty.
Box shoulder stand
Box pike handstand hold
Wall walk
Handstand kick up against the wall
Cartwheel
Crow stand
Freestanding handstand kick up practice
Handstand walk
Freestanding handstand hold
Freestanding sequence: Hold, short walk, pirouette, repeat
Ramp/Stairs
Stairs/Ramp
Workout of the Day
AMRAP in 10 minutes:
7 strict pull ups
10 power snatches
Grab a barbell heavy enough that you want to break up the power snatches into sets, but light enough that you aren’t forced into singles for at least the first half of the workout. Scale the strict pull ups to banded pull ups or ring rows if needed; they shouldn’t take more than about 45-60 seconds to finish each round.
standard: 65/45
rx: 95/65
sport: 115/85
metcon: 5×1:20 on, 0:40 off