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January 29, 2018


10×1 Lunge Kick to Freestanding handstand OR Handstand Walk practice

Have some fun with the skill work today! Make several attempts to kick into and hold a free standing handstand.  For beginners start by just gently rocking up into the upside down position and increase the height of your legs with each attempt.  Don’t go all out in the beginning and turn over too far.  Make sure to start with locked out arms and have a bail out plan or partner assist in place so you don’t come crashing down.  If you are new to this skill start against a wall with some handstand holds or wall walks if you are not quite ready to kick up yet.  If you are comfortable kicking in to a freestanding handstand on your own spend todays skill work time practicing walking on your hands!


7 Rounds of 2 Minutes on 1 Minute off

6 one arm alternating dumbbell snatch 50/35 lb
4 one arm dumbbell thrusters 50/35 lb *
2 one arm alternating dumbbell burpee deadlifts 50/35 lb

* alternating arms each ROUND e.g. 4 left arm, 4 right arm etc…

Workout notes

Today’s workout is in the same format as the classic CrossFit workout “The Chief”.  This workout is essentially seven AMRAPs with one minute rest between each effort.  The priority here is unilateral weightlifting work with a single dumbbell. Your score will be the total number of completed rounds you accumulate plus any additional reps.  Start each two minute AMRAP on the snatches.  The rep counts in each set are low but the volume will add up so if you new to CrossFit consider scaling to four or five cycles rather than all seven.  For safety reasons we’re going to ask that you transfer the dumbbell BELOW chin level rather than overhead if you decide to perform the snatches as touch-and-go.  When it comes to the thrusters switch arms every ROUND performing 4 consecutive reps on one arm.   Start with either arm but switch every time you get back to the thruster. Each two rep round of the burpee deadlift gives you the opportunity to complete one rep with each arm for that movement.



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