Tag Archives: Handstand Hold

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

Front Squats with Handstand Hold plus Burpees and Deadlifts

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Warm-up with Double Unders (100 – 150)

MWOD Exercises for Front Squats:  Wrist Distraction, Lat Stretch with External Rotation, Lunges.  Best videos from Kelly are here, here and here.

5 Rounds, not for time:

  • Front Squat 5-5-5-5-5
  • 30 Second Handstand Hold

For time perform the following:

  • 30 x Burpees
  • 10 x Deadlifts @ 60kg
  • 20 x Burpees
  • 10 x Deadlifts @ 60kg
  • 10 x Burpees
  • 10 x Deadlifts @ 60kg

Result:  Front Squat – 30kg, 35kg, 40kg, 43kg, 43kg.  Metcon – 5:28