Thursday, 3 July 2025
- crossfitkeylargo
- Jul 2
- 1 min read
Gymnastics: Handstand Walk Practice
EMOM 10:
Max effort does not mean unbroken. Mutiple sets can be performed in each :30 block.
Level 1:
Even minute: :30 of max effort handstand shoulder taps against the wall. The scaling option is to perform this with feet on a box or from a plank position.
Odd Minute: :30 static overhead hold with two dumbbells (25s/15s)
Level 2:
Even minute: :30 max effort handstand walk
Odd Minute: :30 static overhead hold with two dumbbells (35s/25s)
Level 3:
Even minute: :30 of max effort freestanding handstand shoulder taps within a 3ft x 3ft area [mark with chalk or tape]
Odd Minute: :30 static overhead hold with two dumbbells (50s/35s)
Conditioning:
Teams of 2, for time:
3 Rounds:
Partner 1: 12/10 Cal Echo Bike
Partner 2: Plank Hold (elbows)
* Partners switch when the cals are complete
- Into...
Partner 1: 12/10 Cal Echo Bike
Partner 2: Side Plank Hold (right elbow)
* Partners switch when the cals are complete
- Into...
Partner 1: 12/10 Cal Echo Bike
Partner 2: Side Plank Hold (left elbow)
* Partners switch when the cals are complete. When both finish, that is 1 Round... back to the start!
-- Whenever the plank is broken, the partner on the Echo Bike must stop and wait until their partner is holding the plank again
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