AMRAP in 15 minutes
10 Box Jumps (24/20 in)
30 foot Handstand Walk
10 Toes-to-Bars
30 foot Handstand Walk
Wod Type: Benchmark WodsFor Rounds/Reps (AMRAP)
Competitions:
Similar Wods
Strongman’s Fear
For Time60 foot Yoke Carry (500/340 lb)60 foot Handstand Walk60 foot Farmer’s Log Carry (200/120 lb)60 foot Handstand Walk60 foot Sled Drag (400/310 lb)60 foot Yoke Carry (500/340 lb)60 foot Handstand Walk60 foot Farmer’s Log Carry (200/120 lb)60 foot Handstand Walk60 foot Sled Drag (400/310 lb)Athletes may carry the objects in any order they choose.Time […]
For Time
60 foot Yoke Carry (500/340 lb)
60 foot Handstand Walk
60 foot Farmer's Log Carry (200/120 lb)
60 foot Handstand Walk
60 foot Sled Drag (400/310 lb)
60 foot Yoke Carry (500/340 lb)
60 foot Handstand Walk
60 foot Farmer's Log Carry (200/120 lb)
60 foot Handstand Walk
60 foot Sled Drag (400/310 lb)
Athletes may carry the objects in any order they choose.
Time Cap: 10 minutes
Tuesday 240625
Tuesday 240625
Guest Programmer – Christian Harris
June 24-July 7, 2024
50-40-30 reps for time of:
GHD sit-ups
Calories on the ski erg
* Complete a 100-foot handstand walk after each set.
Scaling:
Today’s workout will test your ability to handstand walk under a good amount of midline fatigue. The goal here is to keep your sets on the GHD sit-ups to 4 sets or less and ski-erg calories at a pace that allows you to kick up into the handstand walk with minimal transition time. Consider modifying the handstand walk to either a bear crawl for the same distance or 5-4-3 reps of wall walks. Some may experience a bit of “vertigo” due to the repetitive up-and-down movements. If you don’t have experience with this combination of movements, consider reducing the reps of the sit-ups and calories on the ski erg, and the distance on the handstand walk.
Intermediate option:
30-20-10 reps for time of:
GHD sit-ups to parallel
Calories on the ski erg
* Complete a 50-foot handstand walk after each set.
Beginner option:
20-15-10 reps for time of:
Sit-ups
Calories on the ski erg
* Complete a 50-foot bear crawl after each set.
Resources:
The GHD Sit-up
Training the GHD Sit-up
The Handstand Walk
The AbMat Sit-up
The Bear Crawl
The Wall Walk
Find a gym near you:
View the CrossFit map
Featured photo:
Taken by Roarke Bouffe of David Segun at 2022 Fittest in Cape Town in Stellenbosch, South Africa.
Wednesday 230920
Wednesday 230920
2023 Games test: “Intervals"”
For time:
21 box jump-overs( (♀ 20-inch ♂ 24-inch box, step-down)
15-calorie row
9 burpee box jump-overs (♀ 36-inch ♂ 48-inch box)
21 box jump-overs (♀ 20-inch ♂ 24-inch box, step-down)
15-calorie row
9 burpee box jump-overs (♀ 36-inch ♂ 48-inch box)
Rest until 6-minute mark, then:
9 burpee box jump-overs (♀ 36-inch ♂ 48-inch box)
15-calorie row
21 box jump-overs (♀ 20-inch ♂ 24-inch box, step-down)
9 burpee box jump-overs (♀ 36-inch ♂ 48-inch box)
15-calorie row
21 box jump-overs (♀ 20-inch ♂ 24-inch box, step-down)
Scaling:
If you anticipate that you cannot finish the first segment with 90 seconds or more to rest, modify the workout to 2 rounds for total time with a 2-minute rest between rounds. Use the step-down approach for both the box jump-overs and the burpee box jump-overs.
Beginner option:
For time:
12 box jump-overs (♀ 12-inch ♂ 20-inch box, step-down)
9-calorie row
6 burpee box jump-overs (♀ 20-inch ♂ 24-inch box)
12 box jump-overs (♀ 12-inch ♂ 20-inch box, step-down)
9-calorie row
6 burpee box jump-overs (♀ 20-inch ♂ 24-inch box)
Rest 2 minutes
6 burpee box jump-overs (♀ 20-inch ♂ 24-inch box)
9-calorie row
12 box jump-overs (♀ 12-inch ♂ 20-inch box, step-down)
6 burpee box jump-overs (♀ 20-inch ♂ 24-inch box)
9-calorie row
12 box jump-overs (♀ 12-inch ♂ 20-inch box, step-down)
Thursday 220428
Thursday 220428
For time:
10 wall walks
30 box jumps
30 strict knees-to-elbows
30 box jumps
30 strict toes-to-bars
30 box jumps
10 wall walks
♀ 20 in ♂ 24 in
Post time to comments.
Scaling:
If you are not proficient in the handstand, review the article “Handstands,” and practice the drills provided as well as the safety tips for bailing out. Reduce the range of motion on the wall walks to a distance you can comfortably support yourself in while inverted. For example, begin the movement in a plank with your feet touching the wall, walk your feet up the wall while keeping both hands on the ground, then walk your feet back to a plank.
Intermediate Option:
For time:
10 wall walks
30 box jumps
20 strict knees-to-elbows
30 box jumps
20 strict toes-to-bars
30 box jumps
10 wall walks
♀ 20 in ♂ 24 in
Beginner Option:
For time:
10 scaled wall walks
30 box jumps
30 hanging knee-raises
30 box jumps
30 hanging knee-raises
30 box jumps
10 scaled wall walks
♀ 12 in ♂ 18 in