A) Handstand walking practice (15 minutes) B) 3 Rounds for time: 500-meter run 21 Wall balls (15lbs) 18 Kettlebell snatches (1 pood) 15 Burpees over the Kettlebell C) Durante’s Core: 10 Hollow Rocks 10 V-ups 10 Tuck-ups 10 second Hollow Hold 1-minute rest between rounds
Score: A) walked over the 35lbs plates three times B) 16:29 C) Finished Durante’s core unbroken for the first time
Part A) Never know when Handstands are going to show up in a workout so, it’s good to practice. It felt good to be inverted and working on my balance and control.
Part B) The meat of the day, was a perfect workout for the afternoon, not a lot of skill involved but definitely lungs, especially on the Kettlebell Snatches. I had to break that up in half.
Part C) Durante Core: I have been doing this core series for a few years now and, this is the first time I have been able to do it unbroken.
Workout #3 of the 2019 CrossFit Open introduced a new movement; strict handstand push-ups. I’m normally thrilled to have a gymnastics movement in the mix but these are my least favorite.
Let’s break down this workout, Dumbbell overhead walking lunges are just awkward and slow, I switched arms every 25ft which kept me moving. Dumbbell box step ups were not horrible besides the first 10, transitioning from the lungs to a weighted step-up was painful at first but my legs came around.
It was all about finishing the lunges and step ups as fast as I could to give myself as much time as possible on the wall. I completed 20 HSPU in 3:45 with several no reps. To be honest it was the goal I set in my head before starting the workout. looking back at my form, I could have moved my hands 3 inches off the wall, this would have prevented me from falling off as much as I did. Guess I will need to rest the workout another time.
For Time: 200ft. Dumbbell Overhead Walking Lunge (50/35lbs) 50 Dumbbell Box Step-ups (50/35lbs) 50 Strict Handstand Push-ups 200 ft. Handstand Walk
10 minute cap. If not completed, record total reps.
After 2 days of rest I was ready to get my body moving. No matter where I travel I always love finding time to explore on my feet. For this run I incorporated push-ups and handstand walking practice.
I took advantage of the practically empty golf course as places to work on a skill that needs lot of work, handstand walking. It felt great to be inverted and running in the tropical heat of the Caribbean. It felt even better to jump into the water after my workout.
45 minute run: *Every 5 minutes stop and do 15 push-ups *Half way through the run, stop and practice handstand walking for 10 minutes.