Tag Archives: Wall Walks

EMOM Hand Stand Work plus SDHP, Dips and Situps

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Part A:  EMOM for 8 minutes do a 30 second Handstand Hold

Part B: EMOM for 8 minutes do one Wall Walk. Start with a pushup, end with a pushup.

Part C: AMRAP in 16 minutes of:

  • 15 x Situps
  • 12 x Sumo Deadlift Highpull @ 30kg
  • 9 x Dips

Results: Pat C:  8 rounds plus 15 situps, 12 sdhp, and 3 dips.

EMOM Handstand Work

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Breaking Muscle just did an article on learning how to do handstands and handstand walks.  These are some of the exercises they included in the plan. They provided some tips for doing handstands which I thought would be good to repeat here:

  1. Form matters! Pointed toes, tight core, and active shoulders are all important.
  2. Keep the majority of your weight mid palm but use your fingers to “grip” the floor to find balance.
  3. Gaze your eyes in-between your thumbs (without moving your head too much). This will help you find your balance.
  4. Spread your fingers for more surface area.

Part A:  Every minute on the minute for 9 minutes, perform the following rep scheme of strict Handstand Pushups:  5-4-3-2-1-2-3-4-5 (from Paradiso CrossFit).

Part B:  Rest 2 minutes then perform 3 rounds of:

  • 3 x Wall Walks
  • Rest 1 minute

Part C:  Then EMOM perform for following for as many rounds as possible until you cannot complete a round in the minute:

  • 5 x Bodyweight Benchpress (68kg)
  • 5 x Pullups

Part D:   Then EMOM for 5 minutes:

Results:  Part C:  Did 5 rounds… 4 rounds complete plus 5 x bench and 3 x pullups,. Be careful not to go too far with the bench press unless you have a spotter.  Part D: Was not able to hold the full 15 seconds (kept touching down) but did hold much longer 10+ seconds towards the end.  Trick I found is to lean slightly more forward and use your fingers to apply minor adjustmenets with counter pressure to keep you balanced.

 

Wall Walks then Cleans and Presses then Pullups, Dips and Squats

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Not for time, do 5 Wall Walks.  At the top, hold belly to wall for a count of 10 seconds (one-one-thousand, two-one-thousand, etc.):

Every 2 minutes on the minute for 8 rounds do:

  • 5 x Hanging Cleans
  • 5 x Strict Press

Then AMRAP in 16 minutes of:

  • 9 x Kettlebell Front Squats @ 24kg
  • 7 x Dips
  • 5 x Strict Pullups

Results:  Fro the cleans and presses used the following wights:  43, 45, 45, 45, 48, 48, 48.  For the last two sets, I had to do some push presses for the last couple of reps to get the bar up.    For the AMRAP did 9 rounds plus 9 Squats and 7 Dips.