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Friday, August 7, 2015

CrossFit Handstand Walk

Friday, August 7, 2015

Coach Jeremy

(11AM) Val, Stephanie, Elka, Rusty, Michael, Ben, Elian, and me

Warm Up

100m Jump Rope Run, 5 OHS with PVC, 60 foot bear crawl forward, 60 foot bear crawl backwards, 15 candlestick to pancake.

This was a tricky warm up, but it definitely got my core and shoulders warmed up.


Front Squats 5-4-3-2-2 reps @ 70%, 75%, 80%, 85%, 85+% of 1RM.

I warmed up with 45# and 65#.  I estimated my 1RM at 135# so I started with 95# and the 5 reps felt pretty easy.  I jumped to 115# and then 135# for the sets of 4 and 3.  Feeling confident, I went for 145# and 155# for my last two sets.  I finished with 160#, which is a new 1RM.  Everything past 125# was more than I have ever front squatted.


Every Minute on the Minute for 12 min:  Even:  50’ Handstand Walk, Odd:  50 double unders.  L2:  30’ and 30 DU, L1:  30 sec ME HSPU & 30 sec ME DU.

As I don’t have handstands, much less handstand walks, I partnered with Elian and we did wheel barrow walks.  In order to train for progression it is important to maintain a hollow body position.  We traded off holding each others’ legs for 30’.  I can’t string together double unders either, but still managed 10-15 in a 1 minute period.  By the last two rounds of DU, I maybe got a handful.

Finished with some shoulder mobility and hamstring stretches.

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