7 Rounds
7 Handstand Push-ups
7 Knees to Elbows
7 Burpees
7 Kettlebell Swings
7 Pullups
Coaches Notes
A tight midline is the key to making the handstand pushup more efficient. During warm up, practice some wall walks and focus on how it feels to be in a hollow body position. Afterwards, kick up on to the wall and try to avoid an overextended position. Imagine if you did a Press while arching your back as much as possible. It would be harder right? This is exactly the reason we want to avoid having an overextended position when inverted. Squeeze your glutes and squeeze your core tight. We want to stack the hips over the shoulders so that when we begin pressing into the ground, our body moves as a single unit.
Look us up
Oh my, this is almost The Seven. I don’t think I will ever forget how deceptively hard that workout was when a group of us decided to do it one hot summer Sunday afternoon last year. Blake/Linds/Ryan/Garrett/Justin, I imagine you haven’t forgotten either.
Funny thing is how bad I wanted to do that workout because it looked fun and like it couldn’t be “that bad”. I was so wrong.
What is one Benchmark/New Girls or Hero workout you really want to try that you haven’t before?
Girls: http://www.crossfit.com/cf-info/faq.html#WOD0
Heroes: http://www.crossfit.com/cf-info/faq.html#WOD1
Ha, totally remember this, I also remember being ridiculously hung-over, which made the feeling of accomplishment all that much better. I would like to try “DT,” (preferably not when I am hung-over), looks miserable.
Haha, yeah I kind of left out that minor detail. We were so hungover, but like you mentioned it just added to the fun of it all.
I also remember that you got there late, so we started without you, and yet somehow you still managed to finish before everyone else. That was ridiculous!
Sometimes I operate better hung-over, no idea why because biologically it makes no sense.
19:58 Rx 53#. Tough one today.
18:02 2 ab mats, 26# kb, purple band. It was fun going to the noon class on my day off.