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 20 Minutes

10 Burpees
10 Alternating dumbbell snatch 50/35 lb
10 One arm dumbbell overhead walking lunge steps 50/35 lb

Workout notes

Today’s workout is a long duration triplet with two weightlifting movements and a small set of burpees in every round. The burpee is a movement that takes a little longer than the other two movements so figure about half of your time will be spent on the burpees and the other half will be with the two dumbbell movements. Do your best to move at a quick but sustainable pace through each set of ten burpees and then recover prior to picking up the dumbbell.  You can break up the reps however you see fit but use a dumbbell weight that you could easily perform ten of each movement without resting while fresh.  With the one arm lunges you can switch arms at any point but do try to distribute the work evenly across both arms by switching mid round or by alternating arms every other round.