15:00 AMRAP:
15 Front Squats @95/65 lbs
50ft Handstand Walk
15 GHD Sit-Ups
35 Crossover Singles
WODprep Strategy Top Tips:
Warm-up (5-7 minutes): Use the warm up as an opportunity to practice your crossover singles to dial those in. Also use some hollow holds and handstand holds to get some of our higher skill movements warm. Finally, move through a squat and front rack warmup to get primed for the high volume of front squats.
Stimulus: Longer Aerobic type work, shoulder and arm endurance.
Strategy: When looking at this piece, you see very traditional crossfit. 4-5 movements, high transitions and some higher skills. The time domain should be noted. 15 minutes can be a long time, so we’ll want to move at a pace that we can hold the entire time with a little kick at the end.
- Front Squats- With these Front Squats, a break from the get go may not be a bad idea. There will be a decent amount of rounds with transitions, so we’ll want to make those front squats feel smooth.
- Handstand Walk– For your Handstand walk kickup with strong straight arms. Before your arms begin to walk, make sure your hips and legs are over your center, which will allow you to walk more naturally. Focus on breathing and keeping your arms straight!
- GHD Situps– Having the proper setup is key here. Have your hips slightly off the pads. Bend your legs slightly as you descend to activate your glutes and hamstrings, and snap up aggressively to complete the rep. Remember to breathe!
- Crossover Singles– For the Crossover Single under, a slightly longer and slightly heavier rope will be advantageous to your traditional Double under speed rope. Keeping your arms in tight will be key here. When crossing the rope, think about replacing the hand that was spinning with the other hand. The hands should be switching spots in terms of distance to your body. Keep the hands low as you cross and uncross, so that the rope length stays the same. Remember that each cross and UNCROSS counts as individual reps.
Check the video down below for step by step on how to get better at Handstand Walking!
Want to know more about handstand walks (HSW)?
FREE HSW TRAINING GUIDE
HANDSTAND WALK HERO (8 WEEK COURSE)
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