WOD
 | Thu, Nov 14 2024 |  |
 | Sun, Dec 8, 2024 at 10:00am 12 WODs of Christmas Begins |
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| Most Recent Benchmark: Snatch Max on Jan 5, 2026 (5 days ago) |
| CrossFit 20241114 | Max Freestanding Handstand | Max Handstand Hold | Active Walking Outdoors |
CrossFit 20241114(Time) WARM-UP: 200m walk 2:00 row, bike, or jump On a 6:00 clock: 20 jumping jacks 10 single-arm dumbbell presses/arm 10 scap pull-ups 5 burpees or up-downs MAX HANDSTAND HOLDS: Maximum Number of Seconds Spent in Freestanding Handstand OR Maximum Number of Seconds Spent in Handstand Hold against wall Rx Facing wall hold Rx2 Back against wall hold Rx3 Partial 'wall-walk' hold WOD: 5 rounds for time Rx: STIMULUS 8:00-12:00 15 chest-to-bar pull-ups Handstand walk (25 ft) MODIFICATIONS: -Chest-to-bar pull-ups, modify movement, e.g., kipping chin-over-bar or jumping pull-ups -Handstand walk, modify movement, e.g., work on skill for up to 1:00 of attempts, 20 shoulder taps on a wall, piked shoulder taps, or 5 inchworms STIMULUS NOTES: Time cap 14:00 Higher-skill gymnasty workout Opportunity for less experienced athletes to work challenging skills and for more advanced athletes to develop speed and stamina with these two movements STRETCHING: 200m recovery walk 2 sets: 1:00 foam roll upper back :30 cat-cow :30 standing pike stretch
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Gymnastics
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