WOD – Thu, Jan 11
CrossFit East River – WOD
Handstand Walk Skill (Distance)
A1)
Accumulate 20 reps
“Lunge kick ups”
A2)
3 sets of
1 Wall Walk + 15-40s Wall Facing HS Hold
A3) 3 sets
Advanced:
10′ Handstand Walk
10/8c Row
Beginner:
Lateral Handstand Walk against wall
– 4-8 steps / each direction
-10/8c Row
Lunge Kick-Ups To Wall
Wall Facing Handstand Hold
Handstand Walk
Lateral Handstand Walk Against Wall
– We are progressing through the HSW skill with advanced members working on handstand walking under fatigue while beginners will start to accumulate some time moving their hands with wall assistance
“Pillars of Heracles” (AMRAP – Rounds and Reps)
20 minute Partner AMRAP:
20 shuttle runs (2x25ft each rep)
partner holds two DBs in farmers position
50 cal Row
partner hold two DBs in front rack position
80 DU / 100 SU
while partner holds bottom of goblet squat (single DB)
s: 35/20
x: 50/35
*Switch at any time with partner. Can only accumulate reps if partner is holding the DBs in the proper position
*Shuttle runs are always counted as down and back – it may be easier for some member to count 40 total lengths.
Intent – Partner cardio and isometrics.
Target – The goal of this workout is to accumulate volume in some monostructural movements and then try to recover while performing an isometric hold. Plan smart switches with partners in order to keep the pace up and avoid burning out on the holds specifically. Most teams will need to dictate switching based on the partner who is performing the holds in order to make sure that person does not reach failure.
Feel – Steady intensity with some active recovery.
Flow – Partners can switch at any time but can only accumulate reps if the other partner is performing the proper hold.