CrossFit WOD 3/9/2021

Handstand Walk (10 min)

In as many attempts as you wish and to the degree possible, walk on your hands the furthest distance possible and without disruption.

Discuss and Demonstrate the following:

– “weight in tips of fingers, and ridge of palm”

– “Walk with shoulders”

– “Stack the joints”

Warm-up:

As time allows progress from the point of the base of the headstand, “tripod”, to a full handstand (free or assisted), ensure each athlete understands the keys to performing well.

Once each athlete is prepared, begin the 10 minute time period. Athletes will have the duration of the time period to establish their furthest distance walked for the day.

Metcon (AMRAP – Reps)

AMRAP 3

3 strict pull-up

3 strict hand-stand push up

rest 2 min

AMRAP 4

4 pull-up (kipping or butterfly)

4 kipping handstand push-up

rest 3 min

AMRAP 5

5 chest-to-bar pull-up

5 deficit kipping handstand push-up (use plates)

*Score is total reps overall
Scale:

AMRAP 3

3 ring row

3 dumbbell Z press (seated on floor)

rest 2 min

AMRAP 4

4 jumping pull-up

4 pike push-up

rest 3 min

AMRAP 5

5 banded or jumping pull-up

5 handstand push-up negatives

Workout of the Day

CrossFit

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    Warm-up
    T Spine Rotations x15 each side

    Scorpions x20

    Deadbugs x20

    Single Leg Deadlifts x15
    Pull-ups
    10 EMOM

    5-8 Strict
    Metcon (9 Rounds for distance)
    Rowing

    1:40/20 x9 Rounds

    2 minute rest after Round 5

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