7/23/12 Good Morning Handstand Walks!

-Written by KC

Always find a new way

to do something in your life & in CrossFit! Jared and Ben, our hilarious Father & Son duo helped each other out in todays wod by spotting each other on the Handstand Walks. I don't recommend everyone do this, because you've got to have the prerequisite strength and ability to hold a static handstand and raise and lower one arm at a time off the ground. You've also got to be able to hold a hollow core position, or tight core to protect the back. If your only issue is balance, then using a spotter can be helpful to get your distance on the Handstand Walk. These guys did a pretty good job of spotting each other today. Hand should not be on the joint or knee however, keep hands on the muscle of the thigh.

Below: Video of KC in an unassisted Handstand Walk. The foundation of this movement is not in the hands, it's in the hollow body, or hollow core position. My legs should even be held closer together and straighter than in this video, for more stability.

Workout of the Day

Warm Up:

Animal Soccer 2min.

EMOM 6min

3 squats

4 push-up

5 V-Up

Finish off remainder of minute on even rounds in the bottom of squat

finish off odd rounds performing shoulder dislocates

Strength:

Back Squat 3X5

(increase by 5# from last week)

Conditioning WOD:

Five rounds for time of:

15 Knees to elbows

15 Hip extensions (Good Mornings 45/35# bar)

Handstand walk 15 meters

15 Box jumps, 24"/20" box