Friday 03.31.2023

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Bibiana clanging and banging while tossing this Thruster overhead during her Open WOD#2 of the season. YESSSSSSSSS!!!!!!

Warm-up Drills
I. ‘Rulling’ Intervals
2-3 Rounds of
250m Row or 200m Run
2:00 x Foam Rolling & Dynamic Drills
II. Mobility Drills (Bands, Rig & Wall)

Impact/Focus: Handstand Holds & Handstand Walking Skill Intervals
7 Rounds of
:45 seconds x Handstand Kick-up Drills & Handstand Walks
:45 seconds x Rest


  • Progressions through training steps for the Hanstand Push-up and Handstand Holds may follow something similar to the general/example outlined below.
  • 1. Establish ROM ability and pressing strength to hold at lockout via the Push-up and Pike Push-up.
  • 2. Elevate Feet up through the Stinkbug position for Holds.
  • 3. Use mats and coaching assistance to get into a supported or unsupported HS Hold against the wall.
  • **Potentially there may be a place to work in some Wall Walks to assist in building requisite upper body strength and stamina for use while training inversion skills.
  • 4. Wall Walks are also adept at instilling confidence in newer/beginning CrossFit athletes.
  • 5. Kick-up Practice without mats & from the standing start position.
  • 6. Kick-up to a Hold or Kick-up to Handstand Walks (5ft=1rep) in the open with a coach to spot as needed.
  • More details and/or better summaries pending during whiteboard briefs.

Post scores to comments.

“Split Ends”
Complete for time

Run 200m
1 Round of
21 x American Kettlebell Swings (24/16kg)
21 x V-ups
21 x Burpees

Run 400m
2 Rounds of
15 x American Kettlebell Swings (24/16kg)
15 x V-ups
15 x Burpees

Run 600m
3 Rounds of
9 x American Kettlebell Swings (24/16kg)
9 x V-ups
9 x Burpees


  • Scaling and additional points of performance will be covered during the whiteboard brief. Please note there are different numberse of each triplet’s rounds (1, 2, and 3 respectively after each Run). Scaling for today would most likely remain at 1:1 for and substituted movements and rep scheme adjustments. The volume and tempo of the training reinforces the intended stimulus.
  • Rx+ would adjust Run distances to 400, 600, and 800m. Rep schemes would also increase to 30 reps x 1 Round of the movement set, 20 reps x 2 Rounds of the movement set, and 10 reps x 3 Rounds of the movement set. Scatterplots and aerial images available upon request; Venn diagrams always seem to be in short supply.

Post scores to comments.

Samy Daghir

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