5/28/2024

Handstand Hold Max Effort

Find a max handstand hold at one of following levels. For level 1 and 2, be sure to come down while your arms are still strong enough to bring you down safely. Score your best/longest hold and note your level in your comments.

Level 1: wall walk as high as you feel comfortable and hold the top position.

Level 2: kick up into a handstand against the wall. Practice hitting the wall as lightly as you are able, then hold the handstand. Optional: practice removing one foot from the wall and trying to learn the balance point.

Level 3: kick up into a handstand (not against the wall) and hold for as long as you are able. Athletes must remain in a 4x4ft area.

Level 4: max handstand hold on parallettes

Some Gave All

Affiliate Compete (RX+)

No Change to Workout

Freedom (RX'd)
AMRAP 12:00
10-15-20-25….
Calorie Air Bike
25-50-75-100-125ft...
Sandbag Carry (100/70)(OR Kettlebell Front Rack Carry (2x53/35))
Women Calories: 8-12-16-20…

-Rest 3:00-

AMRAP 12:00
10-15-20-25….
Calorie Ski (Or Row)
25-50-75-100-125ft...
Sled Push (90/45)(Or SIngle Dumbbell Walking Lunge (35/25))
Women Calories: 8-12-16-20…

Scoring: when counting reps, every 5ft of Carry and Sled = 1 rep

Independence
AMRAP 12:00
5-10-15-20….
Calorie Air Bike
25-50-75-100-125ft…
Sandbag Carry (70/50) (OR Kettlebell Front Rack Carry (2x35/26))
-Rest 3:00-
AMRAP 12:00
10-15-20-25….
Calorie Ski (Or Row)
25-50-75-100-125ft…
Sled Push (70/25)(Or SIngle Dumbbell Walking Lunge (25/15))
Womens Calories: 4-8-12-16-20…

Liberty
AMRAP 12:00
4-8-12-16….
Calorie Air Bike
25-50-75-100-125ft…
Sandbag Carry (50/30)(OR Kettlebell Front Rack Carry (2x26/18))
-Rest 3:00-
AMRAP 12:00
4-8-12-16….
Calorie Ski (Or Row)
25-50-75-100-125ft…
Sled Push (45/empty)(Or Single Dumbbell Walking Lunge (light))
Womens Calories: 3-6-9-12…
Keep the yards the same (5-10-15..)

  • Target number of reps each set: 120+ reps (through the round of 100ft Carry and Sled Push/Lunge)

  • Minimum number of reps before scaling each set: 75 reps (through the round of 75ft Carry and Sled Push/Lunge)

CrossFit KGB