CrossFit – Sun, Jun 29
2 Sets
10/8 Calorie Row
10 Hollow Rocks
:10/:10 Single Arm Active Hang
5 Inchworm to Hollow Body
10 Pike Shoulder Taps
Handstand Walk & Rope Climb Drill Flow:
2 Wall Walks
10 Wall-Facing Shoulder Taps or Box Shoulder Taps
1 Rope Pull + 1 Rope Stand
15ft Handstand Walk (or attempt from wall, or lateral walk along the wall)
Every 3:00 x 8 Sets
15ft* (4.5m) Handstand Walk
10 Dual Dumbbell Push Press
2/1 Rope Climbs
10/8 Calorie Row
Dumbbells: 2×50/35lb, 22.5/15kg
*Add 5ft (1.5m) to the Handstand Walk Each Set: This will have you ending at 50ft on the Handstand Walk
Time Domain per Round: ~1:30–2:50 work, this will increase on each set
Score: Completion of all sets
Stimulus: Gymnastics Focus / Midline Conditioning
RPE: 7/10
Primary Objective: Build cumulative handstand walk volume with consistent quality
Secondary Objective: Maintain composure and speed on the rope climbs.
2 Rounds for Quality
:15sec Down Dog
:30sec Up Dog
15sec Down Dog
:30sec Tall Lunge (right)
:30sec Half Kneeling Hamstring Stretch (right)
:15sec Down Dog
:30sec Tall Lunge (left)
:30sec Half Kneeling Hamstring Stretch (left)
3-4 Sets: For Quality
10 Ring V-Outs (1 sec Pause at extension on each rep)
