Skill
10×1 Lunge Kick to Freestanding handstand OR Handstand Walk practice
If you are new to this skill start by gently kicking up to a wall or practice wall walks to build the upper body strength and midline positioning that this skill requires. If you are comfortable in a handstand start by gently rocking up onto your hands and increase the height of your legs with each attempt. Save yourself from a crash and burn by being conservative and trying to find a vertical balance point before you start barreling across the gym. You will need to be able to hang out upside down with locked out arms so make sure to have a bail out plan or partner assist in place if this is new to you. If you are comfortable kicking in to a freestanding handstand on your own spend today practicing walking on your hands or try tackling an obstacle or two!
WOD
for time *
400M Run
100 Push-ups
400M Run
100 Sit-ups
400M Run
100 Kettlebell swings 32/24 kg
400M Run
* 30 minute time cap
Workout notes
This workout is going to fall into a fairly long time domain. We’re going to add a 30 minute cap but ideally most of us are finishing well below that. We have a total of 100 reps each of push-ups, sit-ups and kettlebell swings as well as a mile of running. The first way to scale this workout is going to be by adjusting the volume so you are able to keep a high level of intensity during each part. The runs can be scaled to 300 or 200M runs and each of the movements in the gym can be reduced in volume as well to 75 or 50 reps. If a 400M run takes you well over two minutes you should be looking at scaling the distance so you can maintain a quick pace. The same goes for the the high rep sets done in the gym. 100 push-ups in a row can be difficult as most of us will hit a wall early on. Break early and often so you can maintain a sustainable pace. If you are in between weights on the kettlebell today is NOT the day to try a heavier weight. Use a weight you know you can start the round by knocking out a large set and chipping away with moderate sets. If you are new to CrossFit or thinking you might need a good scaling option consider the following.
300M Run
50 Push-ups
300M Run
50 Sit-ups
300M Run
50 Kettlebell swings
300M Run
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