Thursday 100114
Three rounds for time of:
Walk on hands, 100 feet
Hold handstand against wall for two minutes
15 Handstand push-ups
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Thursday 100114
Three rounds for time of:
Walk on hands, 100 feet
Hold handstand against wall for two minutes
15 Handstand push-ups
Saturday 181013
For time:
3-minute handstand hold
100 squats
50-meter handstand walk
100 squats
30 handstand push-ups
Perform the handstand hold against a wall (with only the feet touching) and accumulate a total of 3 minutes before moving on to the squats.
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Related:
• Read: How Long Can You Handstand It?
• Handstand Walk Progression
Saturday 140712
For time:
3-minute handstand hold
100 squats
50-meter handstand walk
100 squats
30 handstand push-ups
Perform handstand hold against a wall (with only the feet touching) and accumulate at total of 3 minutes before moving on to the squats.
Thursday 010308
Today we are employing a drill the CrossFit crew calls the “wall-ball.” The wall-ball drill is
a deep front squat followed through with a push-press and overhead throw. The ball, a
20 lb Dynamax medicine ball should make contact with the wall at about two feet over your
reach and rebound to your hands where you immediately bring the ball back to your chest
and squat to absorb the impact. The movements up and down are mechanically identical.
Stand about 18 inches away from the wall. The idea is to be in constant motion either on
the way up or catching and lowering. The major faults here are either to not squat to
parallel and to let the ball contact with a thud rather than gently absorbing the impact with
the arms and legs.
Run 800 meters.
Stretch for ten minutes.
Wall-ball for 50 throws within 2 minutes.
Immediately do as many pull-ups as possible in five minutes.
Rest 5 minutes.
Wall-ball for 50 throws within 2 minutes.
Immediately do as many pull-ups as possible in five minutes.
Rest 5 minutes.
Wall-ball for 50 throws within 2 minutes.
Immediately do as many pull-ups as possible in five minutes.
Rest 5 minutes.
Run 800 meters.
Stretch for ten minutes.
Wednesday 010801
30 Strict Push-ups
15 Back Extensions
25 Push-ups feet elevated 1 foot from floor.
12 Back Extensions
20 Push-ups feet raised 2 feet from floor
9 Back Extensions
15 Push-ups feet raised 3 feet from floor
6 Back Extensions
10 Push-ups feet raised 4 feet from floor
Notes:
1. Strict push-ups allow for no sag in the body.
2. Don't swing the Glute-ham raise. Move slowly and deliberately.