Complete as many rounds as possible in 10 minutes of:
-15 toes-to-bars https://journal.crossfit.com/article/the-kipping-toes-to-bar
-50-ft. handstand walk https://journal.crossfit.com/article/cfj-the-handstand-walk
Modify the movements and reps so you can complete 2-3 rounds quickly and unbroken, then hang on for as many more rounds in the remaining time. Try to find a modification for the handstand walk that still gets you inverted.
-5 stall bar negatives for those who can. Singles are fine (upscale)
-5 strict TTB for those who can. Singles are fine (upscale)
– Knee raises (downscale)
Scale handstand walk to:
– 10 handstand bails https://youtu.be/QECAw3OXfY8?t=87
-25 hip taps
-25 shoulder taps
-2 wall walks https://journal.crossfit.com/article/cfj-the-wall-walk
Scaling handstand bails:
Handstand bail Version 1 Attempt 10 alternating side cartwheels. Do what is comfortable. Limbs don’t have to be straight. Some beginner progressions https://www.youtube.com/watch?v=a1zXQf9M8ow
Handstand bail Version 2. From a wall facing handstand (any angle you can maintain is OK). Step one hand forward and bring the same side leg down https://www.youtube.com/watch?v=iCeu4r77-Eo
Try to alternate sides.
Workout 2= 5 rounds GB rope climb
Work = Bent arm chin hang (palms facing toward you) https://www.gymnasticbodies.com/exercises/bent-arm-chin-hang/
Mobility = 5 reps Overgrip bent pull . Use beginner pull up bars. Take your time to stretch everything from hips and lower back to shoulders.
1) Come to a stand by pulling down strongly on the bar.
2) Sink deeply into the stretch at the bottom of each rep.
See 0:36 at https://youtu.be/iuxZiJOhv5c?t=31