Today we build into a triplet that has a unique sequence. You can do the hang snatch and box step up however you want, but you must complete all those 120 reps before you see how far you can go on your hands! The goal is to have as much urgency as you can on both the step ups and lunges and trust your ability to do execute a high skill like walking on your hands with how much time you have left. This is often similar to how higher level skills appear in the Open, if you have the fitness required then you get a chance to show it off.
100 Jumping jacks
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10 Banded pass throughs
10 Banded good mornings
10 Walking lunges
2 rounds
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1 Wall Walk
4 Box step ups
4 Box jumps + step down
4 Burpee with no push up
2 rounds
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:30 dead hang from pull up bar
:30 handstand hold on wall
1 round
15:00 of skills devoted to inverted limitations.
- Lunge to Handstand practice
- Handstand hold on the wall
- Free Handstand hold
- Handstand shoulder tap
- Handstand walk
“Get out”
RXConditioning:
60 Alternating Hang DB Snatch (50/35lb.)
60 Box Step Up (50/35lb.)(24/20’)
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Max Distance Handstand Walk
8:00 AMRAP
*This workout can be attacked in any on the first 2 movements. The total 120 reps must be done with 1 DB, the steps ups can be held anyway you prefer. After you complete the 120 reps then you advance to accumulating as much work as possible in the remaining time for the handstand walk.
Intermediate:
60 Alternating Hang DB Snatch (35/20lb.)
60 Box Step Up (35/20lb.)(24/20’)
___________
Max Distance Handstand Walk OR Max Wall Walk
8:00 AMRAP
Baseline:
60 Alternating Hang DB Snatch (20/10lb.)
60 Box Step Up (20/10lb.)(20/14’’)
___________
Partial Wall Walk/ Handstand hold on wall/ or Plank Shoulder Tap
8:00 AMRAP
3×12 Bent over DB Lateral raise
+
3×15 Banded pull a part
Rotator cuff capacity and resiliency.
