11/25/11 Constantly Varied

-Written by KC

Handstand

We practice the handstand a ton at AllStar. It's one thing to be able to lift heavy loads, run fast, and move well, but the balance, coordination, and ability to change your view of the world in a Handstand balances a lot of the other work out. Here, you can see Marta in a Handstand at the wall for assistance. She is a strong woman, but can also perform gymnastics movements on the bar and on the floor, which is helping her to be a more well rounded CrossFit athlete. Specialize in not specializing! When Marta started training with us less than a year ago, she couldn't go up into a handstand, now she go!

Workout of the Day

Warm up:
Game:

Blizzard (like full field dodgeball, when hit go into plank, pick someone to be snow plow, they crawl under to get people back in game. Coach changes snow plow out as they get tired) You can vary game by calling only hits to the toes, or modify another way.
Shoulder Dislocates
Cartwheels across room
L-Sits, on parallettes, rings, boxes, 3 for time

Skill:
Handstand Walk for distance, or Handstand wall balance for time, 3 attempts

Met-Con:
Jumprope Tabatas (8 rounds)
Toes to Bar Tabatas (8 rounds)

WOD:
400 meter Walking lunge