For TimeMetconBenchmark05:00
CrossFit Games 21.8
Gymnastics
Solo
Workout Details
For Time
05:00
For Time:
Handstand Walk
Time Cap: 5 Minutes
Original WOD
For Time: Handstand Walking Course Time Cap: 5 Minutes
Coaching Tips
Strategy
- 1Focus on maintaining a strong body position; keep your core tight and hips aligned over your shoulders.
- 2Engage your shoulders to avoid sagging during the walk; breathe steadily to keep calm and focused.
- 3Practice shorter distances if you struggle with balance; building confidence incrementally will aid in longer walks.
- 4Consider using wall support for practicing handstand holds and adjusting your walking technique if balance is an issue.
- 5If fatigue sets in, take a brief rest in a wall-supported handstand before attempting to walk again.
Safety Considerations
Technical Focus
Maintain a stable core and straight body alignment while walking on hands.
Recommended Warm-Up
General Warm-Up:
- 30 sec Handstand Hold - 30 sec(Focus on body alignment and activate your shoulders.)
Mobility:
- 5 each side Shoulder Stretch - 2 min(Stretch out your shoulders and arms.)
- 5 each side Wrist Stretch - 2 min(Loosen up your wrists for handstand support.)
Activation:
2 rounds- 5 Wall Walks - 2 min(Build strength and confidence in your handstand position.)
- 5 each side Handstand Shoulder Taps - 2 min(Practice balancing and activating your core.)
Scaling Options
Intermediate
Reduced distance for handstand walking.
- 1
handstand walk
Handstand Walk shorter distance (10 ft)
- 2
handstand walk
Wall-Supported Handstand Walk
Scaled
Practice strength and balance without walking.
- 1
handstand walk
Handstand Hold against the wall (30 sec)