Skill
3 rounds of
30 seconds handstand hold
60 seconds of hollow hold
90 seconds rest
Today we have a little bit of gymnastic skill work on the menu today. Start each of three rounds with a static handstand hold against the wall. The best way to practice the position is with a wall facing handstand hold but you can also scale the movement in many ways. You can practice kicking up with your back facing the wall or try partial wall climb with your hips bent and the body perpendicular to the floor. If those two are out of your comfort range try holding a pike position with your feet on a box. Transition from the handstand right into as much of a 60 second hollow hold as possible. Scale by bringing in one leg or the arms. Do your best to hold that hollow position and make sure your low back is in contact with the floor.
WOD
for time
5 Rounds for time
400M Run
30 Medicine ball cleans 20/14 lb
Workout notes
Today we have a classic task priority couplet on the menu. Start the workout with a strong effort run but set out at a pace you think you can maintain for all five rounds. This workout will be on the longer side so going all out in that first round will be a risky move. Take a look a the clock after each round and try to hold similar split times for all five rounds. That will get harder as you get fatigued but try to keep the intensity high! If you are new to CrossFit and want to scale the volume go for three or four rounds.
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