CrossFit Barwon – CrossFit


Handstand walking skill

3 sets of the following superset [ use pro/regressions as required ]

1 minute of each


v) Hand stand walk obstacle up and back

iv) Hand stand walk [ must be able to get 3 meter at lease twice, 3 x 8 meter hs walk to progress ]

iii) Hand stand walk to wall [ must be able to get at lease 1 meter per rep, 2 meters x 5 to progress ]

ii) Shoulder taps on wall [ wrists/elbows/shoulder x 30 ]

i) Shoulder taps on box [ wrists/elbows/shoulder x 30 ]

Hollow rock [minimum, 20 / to progress, 55+ ]

Straight hollow

Straddle hollow

1/2 tuck hollow

Tucked hollow


Supine grip passive hang


Metcon (Time)

10 Rounds for time

15 Wall ball shots

3 Squat snatches 61/43 kg


Warm-up (No Measure)

EDWU into wrist prep into HS walking

Oly warmup – see if your coach can do it without a cheat sheet.

Then tech on the snatch

into snatch warmup of 4 sets

5 wall balls

1 snatch building

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