CrossFit – Sun, May 24
2 Sets:
10/8 Calorie Row
10 Kettlebell Deadlifts
8 Reps / Each Bent Over A-T-Y-W with light weight plates
1 Wall Walk + :15 Wall Facing Handstand Hold
Take 10-15 min to practice and work on drills to perfect the Handstand Walk or get an athlete their first.
Handstand Walks
Partner Assisted Handstand Walks
1-2 Sets
8/6 Calorie Row
8 American Kettlebell Swings
10ft (3m) Handstand Walk or 1 Wall Walk + 10 Handstand Shoulder Taps
Use this to confirm row pacing, kettlebell load, and handstand walk modification before “Black Widow” begins.
For Distance
20:00 EMOM
Minute 1: 15/12 Calorie Row
Minute 2: 15 American Kettlebell Swings
Minute 3: Max Distance Handstand Walk
Minute 4: Rest
Kettlebell: 53/35lb, 24/16kg
Score = Total Accumulated Distance (ft)
Goals: 200+ Total Feet accumulated across 5 handstand walk minutes
Stimulus: Skill Conditioning / Capacity
RPE: 7/10
Primary Objective: Complete the row under 50 seconds and the kettlebell swings unbroken in 30 to 40 seconds every round, arriving at the handstand walk minute with enough composure to put in a quality and consistent effort across all five sets.
Secondary Objective: Accumulate maximum distance on the handstand walk with controlled and purposeful movement rather than scrambling for feet, building consistency in distance from round one through round five.
Level 2:
20:00 EMOM
Minute 1: 13/10 Calorie Row
Minute 2: 15 American Kettlebell Swings
Minute 3: Max Distance Handstand Walk or Handstand Shoulder Taps
Minute 4: Rest
Kettlebell: 44/26lb, 20/12kg
Level 1:
20:00 EMOM
Minute 1: 10/8 Calorie Row
Minute 2: 15 Russian Kettlebell Swings
Minute 3: Nose to Wall Facing Handstand Hold @ challenging distance away from the wall.
Minute 4: Rest
Kettlebell: Moderate load at a manageable and unbroken pace
Masters 55+:
20:00 EMOM
Minute 1: 12/9 Calorie Row
Minute 2: 15 Russian Kettlebell Swings
Minute 3: Max Distance Handstand Walk or Wall Walks
Minute 4: Rest
Kettlebell: 44/26lb, 20/12kg
Competitor:
20:00 EMOM
Minute 1: 18/14 Calorie Row
Minute 2: 15 American Kettlebell Swings
Minute 3: Max Distance Handstand Walk
Minute 4: Rest
Kettlebell: 70/53lb, 32/24kg
Goal: 300+ Total Feet
Hotel Gym / Travel:
20:00 EMOM
Minute 1: 15/12 Calorie Row or 200m Run
Minute 2: 12 Dual Dumbbell Hang Muscle Snatch
Minute 3: Max Distance Handstand Walk / Handstand Shoulder Taps / Wall Walks
Minute 4: Rest
Dumbbell: Moderate to challenging load, unbroken each set
For Quality:
4 Sets
6 / side Quadruped T-Spine Reach
:45 / side Half Kneeling Hip Flexor w/ Reach
Intent: Restore thoracic rotation and shoulder mechanics while opening hip flexors.
