Tag Archives: Handstand Hold

Squats and Pullups, then Handstand Hold and L-Sit, then a Metcon

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Not for time perform 4 rounds of the following, rest 45 seconds between rounds (copied from CF Invictus):

  • 3-5 x Split Squats in Rack Position per Leg, rest 45 seconds between legs
  • Rest 45 seconds
  • 3-5 x Weighted Pullups with Hammer Grip @ 15Kg – 20Kg

Then EMOM for 10 minutes

  • Odd Minute: 30 Second Handstand Hold
  • Even Minute: 15 Second L-Sit

For time perform 3 rounds of:

  • 30 x Kettlebell Swings @ 24Kg
  • 20 x Burpees
  • 10 x Sandbag Squat Cleans @ 25K

Results:  Got up 5 x 20Kg for the pullups.  Was also able to do a couple of rounds of 5 x Split Squats.  For the Metcon 13:15.  Max HR=171/ Ave HR = 162.

Pullups and Bench then a Core Building GWOD

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EMOM for 10 Minutes

  • Odd Minute:  5 x Weighted Pullup
  • Even Minute:  5 x Body Weight Bench Press

Then a gymnastics WOD for quality:

  • 50 Hollow Rocks
  • 1 Minute Handstand Hold
  • 50 Superman Rocks
  • 1 Minute L-Sit

Rest as necessary.

Results:  Could only finish 4 Pullups in the minute for the last 2 rounds, used 15kg.  For the L-Sit, broke it into 6 x 10sec/30sec rounds.  For the Handstand hold did 2 x 30 sec holds.

Handstand Work then Kettlebells and Bourbon (Atomic CF)

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Perform 3 Rounds of:

  • 60 Second Handstand Hold with back against the wall
  • Rest 1 minute
  • 60 Second Headstand Hold
  • Rest 1 minute

Then do a Kettlebell ladder EMOM beginning at 8 Reps and adding 2 reps per minute (taken from Atomic Crossfit)

  • 8-10-12-and so on…until you cannot complete the total number of reps in the minute

Rest one minute after failure then begin a Push-up Ladder beginning at 6 reps

  • 6-8-10-12 and so until  you cannot complete the total number of reps in the minute

Rest one minute after failure then begin Toes toBar  ladder beginning at 4 reps

  • 4-6-8-10-12 and so on until  you cannot complete the total number of reps in the minute

Results:  Was only able to hold 60 second handstand in the first round, after that only around 30 seconds.  Headstand was the opposite, kept falling in the first round but by the last one was able to hold 60 seconds without touching the wall. Kettlebell Swings – 8 rounds + 14 reps (114 total)/Pushups – 6 rounds + 12 reps (78 total)/T2B – 5 rounds + 6 reps (46 total).

Handstand Work then Bench Press with Dips and Deadlifts

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Part A:  Perform 5 rounds of:

  • Wall Walk to 15 second Handstand Hold (belly to the wall)
  • Rest 1 minute

Part B:  Every minute on the minute perform one 9 minute round of the following rep scheme 5-4-3-2-1-2-3-4-5 of:

Bench Press @ 70kg

Part C:  For time perform reverse ladder 10-9-8-7-6-5-4-3-2-1 of

  • Dips
  • Deadlifts @ 65kg

Result:  For part C:  6:53

Handstand Work plus Double Unders, Snatches and Burpees

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Practice Plate Walks

Then every 2 minutes on the minute for 5 rounds hold handstand for 30 seconds

Then for time do 5 rounds of:

  • 50 x Doubleunders
  • 10 x Dumbell Snatches Right Hand
  • 10 x Dumbell Snatches Left Hand
  • 10 x Burpees

Result:  Best I could manage was 2 sets at a time twice (one set is step up left / step up right / step down left / step down right).  For the hold, started with belly to the wall, then switched to back to the wall.  I think it would be good to also practice dismounts so I don’t have to down the wall at the end after the long hold.  For the Metcon:  15:51, HR ave=160 / max=171