Pic: Angela Clancy
WoD: "Shooting Yourself in the Hands!"
Complete 2 Rounds For Time
of:
China Town Run
15 Metre Handstand Walk
China Town Run
30 Pistol Squats, Alternating
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- Skills pay the bills!! Absolutely awesome workout on the rooftop today. One for ALL levels of CrossFitter's to be challenged with (much like EVERY CrossFit workout!).
- Being "just" two rounds this one has more going on than you realise at first glance.
- We've two reasonably high skilled moves in here. Handstand walking is a fine skill to have in your back pocket. Why? Well it isn't just so you buss out a party trick at your next Christmas party (although that would be pretty cool!). Nup, having the ability to walk on your hands shows that you have control of your body in a directions. You have super midline stability. Great awareness of your limbs and super strength in your upper body. Even if you do not yet have these there are many ways to scale the move and develop yourself and your skillset.
- The pistols squats are tough on the legs. This is why you won't always see them pop up in the programming. These are the icing sugar to your cake. They look cool yes, and yes they show great mobility/flexibility & strength combined but they will always be a move you use to show your prowess and not just do them to train them. That is what single leg work like step-up, rack lunges, single leg-deadlifts, etc are for. Like the HS walk (& EVERY other move in the program) there are plenty of ways to scale this to help development & gain more valuable single leg strength.
- Overall goal today is find a standard for this WoD that will keep you moving and developing all at once. Time wise the goal is coming in around 15 mins.
- Hold the standards. Form is priority as always.
- Scale as needed.
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Post your TIME to your Beyond The Whiteboard account.
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