CrossFit Evergreen – CrossFit
Handstand Walk (
)
Gymnastic Skills and Progressions
Handstand Walk Skill Development
Hakuna Matata (AMRAP – Reps)
For Time:
Every 8:00 x 3 Sets
60ft (18m) Handstand Walk (Rx= 6 Wall Walks)
30 Abmat Sit-Ups
15 Strict Pull-Ups
40ft (9m) Handstand Walk (Rx= 4 Wall Walks)
20 V-Ups
10 Strict Pull-Ups
Goal: 4:45-6:15
Score: Total Working Time
Primary Objective: Go Big for Big Sets on Pull-Ups
Secondary Objective: Consistency on Handstand Walk
The focus here will be to work into consistent sets on the Handstand Walk of at least 10 ft at a time. Ideally we are going out 30 then back 30, before hitting the abmat sit-ups and strict pull-ups, then moving into 20 out and 20 back and finishing off with V-Ups and Strict Pull-Ups. Find a modification that allows you to complete each pull-up set in under 1:00 and the entire working set in the range of 4:45-6:15 in order to remain consistent and hit the targeted stimulus.
Travel/Hotel/Limited Equipment (No Measure)
For Time:
Every 8:00 x 3 Sets
6 Wall Walks
30 Abmat Sit-Ups
15 Strict Pull-Ups
4 Wall Walks
20 V-Ups
10 Strict Pull-Ups
Recovery (Checkmark)
1:00 Childs Pose
1:00/1:00 Low Dragon Stretch
1:00/1: 00 Scorpion Stre tch
:30/: 30 Thread the Needle Stre tch
5/5 Side Lying Thoracic Rotations
Accessory Work (No Measure)
Optional Accessories
3-4 Sets, For Quality
10 Weighted Russian Twists
10/10 Three Point Dumbbell Row
10-15 second Extended GHD Supine Hold