Tag Archives: Handstand Hold

Turkish Getups, Farmers Carry and Handstand Hold then Strict Press

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2 rounds, resting as needed between rounds

  • 2 x Turkish Getups per Side
  • 30m Single Arm Farmers Carry @ 24kg each arm (total 60m)
  • 30 second Handstand Hold

Then 5 rounds of

  • 10 x Strict Press

The goal is to pick weights so you can go unbroken.  Rest 2-3 minutes between rounds.  Then using the heaviest weight from the last round do 2 rounds of

  • Max effort Strict Press

Also resting 2-3 minutes between rounds.

Results:  Turkish Getups used 18 and 20kg.  Strict press 65-75-80-95-100lbs then max effort 8 and 8 reps.

Shoulder Work then T2B, S2OH, Pullups and DB Snatches

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3 rounds shoulder work

  • 3 x Turkish Getups per Arm
  • Rest 30 seconds
  • 3 x Skin the Cat
  • Rest 30 seconds
  • 30 second Handstand Hold
  • Rest 2 minutes

AMRAP in 7 minutes

  • 3 x Toes to Bar
  • 3 x Shoulder to Overhead @ 115lbs/52kg
  • 6 x T2B
  • 6 x S2OH
  • 9 x T2B
  • 9 x S2OH
  • etc.

Rest 3 minutes then AMRAP in 7 minutes

  • 3 x Pullups
  • 3 x Dumbell Snatch per Hand @ 20kg
  • 6 x Pullups
  • 6 x Dumbell Snatch per Hand
  • 9 x Pullups
  • 9 x Dumbell Snatch per Hand
  • etc.

Results:  TGU @ 12-16-20kg.  For the two AMRAPs 72 reps and 68 reps (completed the round of 12 in each plus 12 and 8 reps respectively).

Handstand Work then Pullups, OH Lunges and Snatches

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Take 10 minutes and practice kick to handstand.

EMOM for 10 minutes

  • Even Minute – 30 second Handstand Hold
  • Odd Minute – 3 x Plate Walks

For time

  • 20 x Pullups
  • 15 x OH Walking Lunges (total) with 45lbs Plate
  • 10 x Hanging Snatches @ 80lbs
  • 15x OH Walking Lunges
  • 20 x Pullups

Results:  For the metcon 5:14.

Handstand Hold and L-Hang then HSPU, Pullups and Reverse Lunges

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EMOM for 10 minutes

  • Even minute – 30 second Handstand Hold
  • Odd minute – 30 second L-Hang

Then 3 rounds for time

  • 10 x Handstand Pushups
  • 20 x Pullups
  • 30 x Reverse Lunges with Dumbbells @ 20kg per hand (total / 1 leg = 1 rep)

Results:  For the EMOM had to bend knees in the 4th round.  For the metcon finished in 13:19.

Handstand Hold and L-Sit then Dumbbell Snatches, Pullups and Front Squats

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Every 90 seconds for 15 minutes (5 rounds of each)

  • First 90 seconds – 30 Second Handstand Hold
  • Second 90 seconds – 30 Second L-Sit (accumulated)

Then AMRAP in 3 minutes (taken for Crossfit Invictus)

  • 10 x Dumbbell Snatches (total) @ 20kg
  • 10 x Box Jump Overs
  • 5 x Strict Pullups
  • Rest 3 minutes and repeat for 3 rounds starting the next round where you ended on the last

Results: For the AMRAP did 5 rounds plus 3 snatches.