Skills Separate Standings – CFS

Jan 23rd, 2017

Category: CrossFit

Skills Separate Standings – CFS

Coach Dale instructing the class

Let’s get upside-down today Southie! Check out this great video from Crossfit.com on Handstand Walking Progressions!

Skill
Handstand Walk
Handstand Push-up

Strength
Front squat
3-3-3-3-3- @80% of 1RM straight sets

Between sets complete:
ADV- 50 FT Handstand Walk
RX- 25 ft best effort handstand walk
L2- 30s-1 minute handstand hold
L1- 20 Shoulder taps in the high plank position

WOD
10 Minute AMRAP
5 Strict Handstand Push-ups
7 Squat Cleans (115,75)
9 Box Jumps

Level 3- Kipping
Level 2- (95,55) 10 Push-ups or or 5 on Box
Level 1 (75,45), 10 Push-ups or 5 on Box

DISCUSSION 14 Comments

  1. Joel Carpenter 01/24/2017 at 2:37 pm

    Front Squat: 175 for 3 sets, 185 for 2 sets – got tired of changing out plates.

    WOD: 3+20 w/ 115#, kipping HSPU

  2. Trevor Crean 01/24/2017 at 2:18 am

    Sq: 185
    WOD: 5+1 Rx

  3. Jason Barrow 01/24/2017 at 1:55 am

    Front Squat: 205
    WOD: 4 L3

  4. andrea cooke 01/23/2017 at 7:07 pm

    hs walking and did some running instead of front squats

    wod: 3+10 @145# and strict hspu

  5. Kippy 01/23/2017 at 3:17 pm

    Front Squat: 153
    WOD: 6+20 L3

  6. Alec 01/23/2017 at 2:30 pm

    Missed the FS, 6+12Rx

  7. Kurt 01/23/2017 at 1:55 pm

    FS: 215#
    WOD: 5 rds @ 95# and kipping HSPU

  8. Brendan Caslin 01/23/2017 at 1:44 pm

    FS: 275
    WOD: 7+3

  9. Ben Brauer 01/23/2017 at 1:32 pm

    Front squat: 275
    WOD: 5+17 Rx

  10. Brian Maser 01/23/2017 at 1:25 pm

    FS: 235
    WOD: 6 L3

  11. Marc 01/23/2017 at 12:30 pm

    FS: 275
    WOD: 6+9

  12. SEAN FLANNERY 01/23/2017 at 10:24 am

    FS: 230# across Rx
    WOD: 6+1 SC