JP CrossFit – WOD Handstand Walk Skill Work (No Measure) For athletes who are able to perform a handstand walk: Max distance handstand walk (if you have less than 20′ unbroken) Handstand walk turning practice Handstand walk plate obstacle course Backwards handstand walk For athletes without a handstand walk yet Box around-the-worlds (5 reps) 5×10 wall-facing shoulder taps 5×10 shoulder taps facing away from the wall 10 kick ups Coach/athlete assisted walks Metcon (AMRAP – Rounds and Reps) AMRAP 12 12 Dumbbell Hang Squat Cleans* 20′ Handstand Walk 12 Toes to Bar 20′ Handstand Walk *Rx: 60/50/40/35 Rx+: Minimum 10′ increments for Handstand WalkScale handstand walks to 3 wall walks or a scale that that takes about 1 minute.Read more

JP CrossFit – WOD Handstand Walk Skill Work (No Measure) For athletes who are able to perform a handstand walk: Max distance handstand walk (if you have less than 20′ unbroken) Handstand walk turning practice Handstand walk plate obstacle course Backwards handstand walk For athletes without a handstand walk yet Box around-the-worlds (5 reps) 5×10 wall-facing shoulder taps 5×10 shoulder taps facing away from the wall 10 kick ups Coach/athlete assisted walks Metcon (AMRAP – Rounds and Reps) AMRAP 12 12 Dumbbell Hang Squat Cleans* 20′ Handstand Walk 12 Toes to Bar 20′ Handstand Walk *Rx: 60/50/40/35 Rx+: Minimum 10′ increments for Handstand WalkScale handstand walks to 3 wall walks or a scale that that takes about 1 minute.Read more

JP CrossFit – WOD Handstand Walk Skill Work (No Measure) For athletes who are able to perform a handstand walk: Max distance handstand walk (if you have less than 20′ unbroken) Handstand walk turning practice Handstand walk plate obstacle course Backwards handstand walk For athletes without a handstand walk yet Box around-the-worlds (5 reps) 5×10 wall-facing shoulder taps 5×10 shoulder taps facing away from the wall 10 kick ups Coach/athlete assisted walks Metcon (AMRAP – Rounds and Reps) AMRAP 12 12 Dumbbell Hang Squat Cleans* 20′ Handstand Walk 12 Toes to Bar 20′ Handstand Walk *Rx: 60/50/40/35 Rx+: Minimum 10′ increments for Handstand WalkScale handstand walks to 3 wall walks or a scale that that takes about 1 minute.Read more

JP CrossFit – WOD Handstand Walk Skill Work (No Measure) For athletes who are able to perform a handstand walk: Max distance handstand walk (if you have less than 20′ unbroken) Handstand walk turning practice Handstand walk plate obstacle course Backwards handstand walk For athletes without a handstand walk yet Box around-the-worlds (5 reps) 5×10 wall-facing shoulder taps 5×10 shoulder taps facing away from the wall 10 kick ups Coach/athlete assisted walks Metcon (AMRAP – Rounds and Reps) AMRAP 12 12 Dumbbell Hang Squat Cleans* 20′ Handstand Walk 12 Toes to Bar 20′ Handstand Walk *Rx: 60/50/40/35 Rx+: Minimum 10′ increments for Handstand WalkScale handstand walks to 3 wall walks or a scale that that takes about 1 minute.Read more

JP CrossFit – WOD 20 seconds? More like 20 hours! (8 Rounds for distance) Part A: 2:00on/2:00off with a partner for 3 rounds Alternating 2:00 of rowing @ 27s/m or less at an easy pace Part B: 8 rounds of :20 sec max sprint @ 36+ s/m ~rest as much as is needed (minimum of 2-3 min)~ Your score is max distance per roundThis is for SPEED. When you train for speed, you need a ton of rest to be fully recovered. It’s not unheard of to have a 1:10 work-to-rest ratio or greater. You need to hit those 20 seconds hard! You can only click the Rx button if you can maintain a stroke rate of 36 s/m or more. Only part B will be scored.Read more