Handstand Walk practice – 10 min

Videos courtesy of Gymnastics WOD.  Some good pointers on handstand walk progression.  part one…

And part 2.



EMOM for 27 Min:

Min 1 – 20′ Handstand Walk

Min 2 – 2 Power Cleans (205/145)

Min 3 – 10 Toe2Bar

I know, not a movement we practice a lot, but the beauty of CrossFit is getting us out of our comfort zones.  Even if you aren’t able to RX this one, try to push yourself to the next progression in HS walks, even if it means lots of work during that minute.


Scaling Options:

HS Walk ->

20 Shoulder Taps per shoulder  ->

Video courtesy of Black Iron Gym

Pike Shoulder taps->

Video courtesy of Kati Breazeal

4 Wall Walks per set -> 10 Pike Push Ups


Bar weight -> as needed


T2B -> Hanging Knee Raise


Cool Down:

Banded OH stretch – 2 min per side


20 Downward Dog to cobra (slow)

Leave a Reply

Fill in your details below or click an icon to log in:

WordPress.com Logo

You are commenting using your WordPress.com account. Log Out /  Change )

Twitter picture

You are commenting using your Twitter account. Log Out /  Change )

Facebook photo

You are commenting using your Facebook account. Log Out /  Change )

Connecting to %s