Community WOD (EVF360 & Crossfit)
In teams of 2, for time:
60 wall balls 20/14 lbs
60 pullups
60 wall balls 20/14 lbs
60 power snatches 115/75 OR 120 alternating DB snatches 50/35 lbs
60 wall balls 20/14 lbs
60 box jumps over 24/20 in
60 hang clean and jerks 115/75 lbs OR 60 double DB hang clean and jerks 50/35 lbs
60 box jumps over 24/20 in
60 overhead lunge steps 115/75 lbs OR 60 double DB overhead lunge steps 50/35 lbs
60 box jumps over 24/20 in
Time cap: 35 min
Note: lunges are total, not per leg.
Gymnastics
Handstand
10 min of warm-up, activation & mobility
Skills
Skills prep - 2 min warm up of handstand kick practice
Skills movement A - Wall facing handstand hold
Level 1: Walk-ups to a 60-90 degree pike on the wall, holding 15-30s.
Level 2: Walk-ups to full handstand (nose to wall proximity), hold for 30-45s, focusing on the ""hollow"" shape.
Level 3: Walk-ups to full handstand, hold for 45s-1:00, then 10 light shoulder taps (small weight shift) or 1-2 very small Handstand Walk steps away from the wall.
Skills movement B - Pike shoulder taps
Level 1: Pike on the floor, knees bent if needed, tapping opposite shoulder.
Level 2: Feet-elevated pike (feet on a box), tapping opposite shoulder.
Level 3: Wall-Assisted handstand shoulder taps (belly to wall), focusing on minimal hip sway.
Conditioning
12 min alternating EMOM:
45 sec handstand hold / pike hold
8-12 toes to bars
45 sec max cal row
Accessory
4 sets of:
100 ft. per side single KB banded overhead carry
10 lateral DB raises
10 straight arm plate raises