Handstand walks

Drills, 1-2 rounds

3/side Box pike or tuck handstand position with single-leg extensions (pause for 5-seconds)
5 Single arm elevation leans in the box pike handstand position (2-second hold each arm)
3/side Single-arm lean in the full handstand position with chest facing the wall (hold each rep for 3-seconds)
0:20-0:30 Wall facing flutters
10-20 Handstand shoulder taps
2 Kick up to handstand and take 6 fast steps
– Rest as needed b/t exercises –
Options (single arm elevation leans in full handstand). Variations – back to wall → chest to wall→ box pike handstand
Options (handstand shoulder taps). Variations – back to wall → chest to wall→ box pike handstand

7:00 Core Workout +Mobility
8:00 Metcon + Deadlift ( 11.10.2026 )

15:00 Metcon + Deadlift ( 11.10.2026 )
16:00 Basic Endurance CrossFit
17:00 Core Workout + Mobility
18:00 Basic Endurance CrossFit
19:00 Mobility + Core Workout

Barbell warm-ups – 2 Rounds each part @ empty barbell
3 Hang muscle clean
3 Strict press
3 Front squat
3 Push press
–
3 Hang power clean
3 Push jerks
3 Pressing snatch balance
–
3 Thrusters
3 Power clean and jerks
3 Overhead squats
+
Build to workout weight for barbell movements
* Practice shuttle runs and bar-facing burpees between weights, find a rhythm for the workout
+
@ workout weight
2 Shuttle runs
3 Thrusters
4 Bar-facing burpees
2 Shuttle runs
3 Power clean and jerks
4 Bar-facing burpees
2 Shuttle runs
3 Overhead squats
4 Bar-facing burpees

3 hang clean high pulls
3 hang muscle cleans + 3 strict presses
3 tempo front squats, tempo 53X1+ 3 push presses
3 hang power cleans to front squat (receive each rep a little deeper, pause 2 seconds in receiving position)
3 clean pull-unders + 3 push jerks
3 hang (squat) cleans + 3 split jerks

– You can break it into sets as needed. Complete the whole thing 2 or 3 times, starting with an empty barbell and adding load on each round if moving well
– Tempo 53X1 = 5 seconds down, 3 second hold at bottom, explode up, 1 second hold at top

AMRAP 35:00 with a partner
1000m x Ski or 2x Bike
30 x Partner wall ball over the rack
30 x Burpee pull up
30 x Dumbell snatch alt. @22,5/15kg

Split work as needed
Goal: 3+rounds

LÄMMITTELY
2 kierrosta, 60s./liike
- Pikkukarhu + ristikkäisten raajojen ojennus ja kierto
- Pikkukarhu - rapu + rapunosto
- AKK kosketus ristikkäiseen jalkaan - lankku ja käden kurotus eteen
- 90/90 jalan nosto takaa eteen suoraksi - nousu toispolviseisontaan
- Yhden jalan lantionnosto + suoran jalan kierrot sivulta sivulle

VOIMA
3 x 6/jalka bulgarialainen askelkyykky

METCON
EMOM 15min
15 etuheilautus
30s. soutu/hiihto
15 wall ball
20 vuorikiipeilijä
lepo

shoulder & Th mobility

TGU practice, then 5x1/side w. moderate weight

kneeling unilateral KB front rack hold rotations 3x5/5

superset, 5x
5/5 windshield vipers
5/5 scorpions

half kneeling hip CARs 3x5/5

AF WEEK 18, Day 3

WEIGHTLIFTING:
E3MOM x6:

3 Deadlift + 2 Clean + 1 Jerk,

TnG lifts. Find heavy of the day. Cleans can be power and/or squat cleans.

AF WEEK 21, Day 2

CONDITIONING 2:

EMOM x10

1) 15-26cal Row
2) rest

RPE 4--->5 Choose a challenging rep scheme that is doable but you really need to push the last rounds. 5 working sets total.

AF WEEK 21, Day 2

ACCESSORY:

3x10-20 GHD Hip Extension