SKILL
10×1 Lunge Kick to Freestanding handstand OR Handstand Walk practice
Now that we’ve seen handstand walking in The Open it’s time to become pros at being upside down! 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
Max rounds in 3 minutes of:
3 Power Cleans 135/95lbs
6 Push-ups
9 Squats
Rest 1 minute. Repeat for a total of 5 cycles
Workout notes
This workout is a classic CrossFit workout and a CFD favorite. Score each cycle separately and don’t forget to pace yourself! It’s a good idea to treat this workout like you would a Tabata style workout trying to achieve the same score in each cycle. You have 19 minute workout and a total of 15 minutes of work so plan for a longer workout!