Friday 180601

Saturday 180707

Saturday 180707

For time:
100-ft. handstand walk
9 squat cleans
75-ft. handstand walk
12 squat cleans
50-ft. handstand walk
15 squat cleans
25-ft. handstand walk

Men: 185 lb.
Women: 135 lb.

Scroll for scaling options.
Post time to comments.

Related:
• CrossFit WOD 180707 Tips With Rory McKernan
• The Handstand Walk
• The Wall Walk

Thursday 180104

Related:

For time:
10 single-leg squats, alternating
10-yard handstand walk
20 single-leg squats, alternating
20-yard handstand walk
30 single-leg squats, alternating
30-yard handstand walk
40 single-leg squats, alternating
40-yard handstand walk

Scroll for scaling options.
Post time to comments.

Related:
• CrossFit WOD 180104 Tips With Rory McKernan
• The Pistol
• Training the Pistol - Part 1
• Scaling the Pistol With a Box

Saturday 220416

Saturday 220416

For time:

21 deadlifts
21-m handstand walk
15 deadlifts
15-m handstand walk
9 deadlifts
9-m handstand walk

♀ 155 lb ♂ 225 lb

Post time to comments.
Compare to 131015.

Scaling:
Reduce the weight on the deadlift. If you are unable to hold a handstand, modify the handstand walk and spend that portion practicing by putting weight on your hands — i.e., plank hold, bear crawl, wall walk, or hold a weight overhead.

Intermediate Option:
For time:
21 deadlifts
15-m handstand walk
15 deadlifts
9-m handstand walk
9 deadlifts
6-m handstand walk

♀ 155 lb ♂ 225 lb

Beginner Option:
For time:
21 deadlifts
21-m overhead plate carry, 10 lb
15 deadlifts
15-m overhead plate carry, 10 lb
9 deadlifts
9-m overhead plate carry, 10 lb

♀ 75 lb ♂ 115 lb

Monday 240513

Monday 240513

Freestanding handstand push-up practice

Spend 15-20 minutes practicing the following progression:

Headstand

Headstand with knees to chest

From the headstand position, kick upward to a handstand and hold

Kick to a handstand, hold, and lower back to a headstand

Multiple freestanding handstand push-ups

Rest at least 10 minutes, then perform:

As many rounds and reps as possible in 10 minutes of:
35 double-unders
5 freestanding handstand push-ups

Post rounds and reps to comments.

Scaling:
The goal today is to build confidence in a gymnastics movement and develop a better understanding of your body in space. This is an opportunity to practice complex skills in a low-intensity environment.

Setup and execution:

*Perform all stages of the progression about 1 foot off a wall. Consider using an AbMat for your head. Even though the wall is there, the goal is to use it only if you lose balance or control. Remember, we are working on a freestanding handstand and handstand push-up.

Headstand | Start in a frog stand and extend both legs above your body. Your head and hands will still be on the ground in the tripod position.

Headstand with knees to chest | While in a headstand, slowly bring your knees to your chest and then extend them back above your body.

Kick to a handstand | While in a headstand, bring your knees toward your chest in a controlled fashion. While extending your legs, think about driving your heels to the sky — this will build momentum. Then press with your arms to complete the freestanding handstand.

Kick to a handstand, hold, and lower back to headstand | If you cannot yet hold a freestanding handstand, use the wall for assistance. Once you kick up, hold for a second or two, then slowly bring your head back down to a headstand. Achieve this by bringing your head in front of your hands, and allow the feet/legs to have a slight backward lean to counterbalance. This can be completed with one or both legs on the wall for assistance.

Multiple freestanding handstand push-ups | Once you have successfully made it back to the headstand, attempt another rep.

Modifications:

Go as far as you can in the progression and stop when it becomes challenging. Over time, progress to the full movement as you develop the skills.

Intermediate option:
Spend 15-20 minutes practicing the following progression:

Headstand

Headstand with knees to chest

From the headstand position, kick upward to a handstand and hold

Kick to a handstand, hold, and lower back to a headstand

Multiple handstand push-ups

Rest at least 10 minutes, then perform:

As many rounds and reps as possible in 10 minutes of:
35 double-unders
5 handstand push-ups

*Perform all stages of the progression a few inches off a wall. Consider using an AbMat for your head. The goal is to kick up and back to a headstand against the wall. If you are confident with this, try the freestanding variation.

Beginner option:
Spend 15-20 minutes practicing the following progression:

Inchworm

Pike headstand

Pike handstand hold

Pike push-up negative

Multiple pike push-ups

Rest at least 10 minutes, then perform:

As many rounds and reps as possible in 10 minutes of:
35 single-unders
5 pike push-ups

*Perform all stages of the progression in the middle of an open floor. Consider using an AbMat for your head. To make the pike position easier, keep your feet away from your hands. The closer the feet are to the hands, the more difficult the movement will be. The goal is to practice loading as much bodyweight as possible onto the hands, and to build confidence getting upside down. If you are confident with this progression, try the intermediate variation.

Resources:
The Freestanding Handstand Push-up
The Handstand
The Kipping Handstand Push-up
Handstand Push-up Variations
The Double-under

Find a gym near you:
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Featured photo:
Taken by Charlotte Foerschler at Destination Defender in Somerville, Texas.