Complete as many rounds and reps as possible in 8 minutes of:
25-foot handstand walk
10 kettlebell swings
♀ 53 lb
♂ 70 lb
Post rounds and reps to comments.
Scaling:
Today’s workout is short, but don’t let it fool you — it will get spicy. If you attempt the prescribed handstand walk, allow no more than 45 seconds to complete it. If you want to practice your handstand walk but the distance is too far, reduce to no less than 15 feet. The kettlebell swings should be moderately heavy and unbroken for as many rounds as possible. Can you hold on for 1 round per minute? Maybe more?
Intermediate option:
Complete as many rounds and reps as possible in 8 minutes of:
20 alternating shoulder taps against the wall
10 kettlebell swings
♀ 35 lb
♂ 53 lb
Beginner option:
Complete as many rounds and reps as possible in 8 minutes of:
20 alternating shoulder taps in a plank position
10 Russian kettlebell swings
♀ 18 lb
♂ 26 lb
Resources:
The Handstand Walk
The Kettlebell Swing
CAP Demo: the Russian Kettlebell Swing
"The Kettlebell Swing" by Greg Glassman
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Taken by FLSportsGuy Photography at the WheelWOD Games in Raleigh, North Carolina.
Comments on 240219
75 Comments
7 rounds plus 8 reps
Feet elevated 4’. Intermediate scheme with 50# DB.
M/33/5'7"/219lbs
AMRAP (8:00) 7Rds + 5 ( Finished 8Rds)
10 KBSwings 50lbs (Russian)
20 PlankTouches to Shoulders
Did this one on a core/running/rowing day. Did Russian know swings as I did not realize American swings were prescribed. Don't think I've ever done American swings. Read Glassman old article from CF journal and realized the prescription difference. Oh well, I'll have to read the fine print next time. Plank touches were sloppy and just tired my shoulders. Probs won't do those again for a while for reps.
Wish I could just chuck the KB on my last rep, but that's just not cool.
Mix of beginner/intermediate
20 Alternating shoulder taps in plank position/American KBS 1.5 pood
8 rounds + 20 shoulder taps
8 rnds. EMOM Style
As rx'd, 5 rounds + 8 swings.
HS walk after swings was spicy. Walks didn’t degrade too much; still it look ~3 attempts per round to cover the distance.
51m/5'10"/180
Beginner+
10 kB swings 53 lb (24 kg)
8 rounds
Scaled Rx
20 wall facing shoulder taps
10 KB swings 53LBS
4 rds
intermediate option w/ 32kg
6 rounds + 10 ft.
scaled to 53 lbs.
M/45/5’8”/165
Rx. 6R
중간에 전화와서 ㅠ.ㅠ
Intermediate 5 rounds
RX
6 rounds + 1 meter (3-foot)
HSW 25-foot (7,5 meters)
KB 70 lb (32kg)
M/38/6’/175#
4+25ft+8 women’s Rx
Deo gratias
Practiced handstand walks by shifting weight on wall and trying to leave wall.
Did some db swings.
3 rounds +25" feets.
-25 feets hsw
-14 kb swing 24kg
#BurnShoulders
Completed 10 rounds beginner option-18# kettlebell-8 minutes
Beginner: 9 rds w/ 35lb KB. 1k run 5:23
Int
sub alternate shoulder taps in elevated pike push up position on a bench
16 kg
6 rounds + 8 shoulder taps
6 rounds even of:
50’ per arm waiter walk 1.5pd KB
10 KB swings 1.5pd
Shoulder smoker.
7+8
20 Alt HS Shoulder Tap (against wall)
10 KBS (70lbs)
GWU: 2rds KB Complex
10 DL/5-5 Windmills/10 Russian/10 Goblet Sqt/10 Full Swing/50’ Waiter Carry
SPWU: WU & Pract scales for shoulder taps
^ Wod weight in KBS
scaled:
did 3 rounds of sub-optimal handstand walks
then did 3 rounds of 20 wall facing handstand shoulder taps
50lb dumbbell for the swings
8 Rounds RX'd
What a shoulder pump !!!
53lb KB
6 rounds + 13 feet
Scaled shoulder taps feet on wall. 35 lb KB. 5 rds.
F40
Beginner 10 rounds +22 reps
25lb sandbag K.B. Swings
11 rounds and 10 taps
beginner option
No HS walks for me. Intermediate but used RX weight for the swings (32kg).
7 rounds + 9 taps.
way spicier than I anticipated and the shoulders are smoked.
Shoulder taps w/toes on box
35# KB
9 rounds
Intermediate 7 rounds
Scaled
8 rounds
20 ft
10x 1 pood
JV: 4 rounds (taps against the wall, KBS 44 lbs)
MLA: 6 rounds (beginner plank taps, KBS 26lbs)
F/45
Beginner but with 26# since didn’t have 18.
9 Rounds + 1 ST
M 53/195/6’
5+4 rnds. Shoulder taps against the wall and #70 kettlebell.
30 lbs kettlebell
Well done tackling this today everyone!
Expert level
8 minute emom
:30hsw practice/ 10 kb swings (50 lb)
6 rounds
Intermediate
I made 6 rounds as RX, my shoulder was on fire!
Scaled Intermediate
7 Rounds
i had tacos for lunch so this workout was even spicier
Rx
9 rounds
M/34/175
2023 Quarterfinalist
Complete as many rounds and reps as possible in 8 minutes of:
20 alternating shoulder taps in a plank position
10 Kettle Bell Swings
TR: 9 Rounds. First 2 rounds w/53lb KB and 7 rounds w/35lb KB
I did this WOD on Monday, 19 February in the afternoon.
20 Handstand Shoulder Tab
10 Russian Kettlebell Swings 53 lb
I completed 6 Rounds
https://youtu.be/05HX74MPB54?si=vRtbX2iyRJittqeQ
Rx’d: 5 rds + 14 ft
Beginner with a 20lb kettlebell.
7 sets of 20 tap shoulders.
7 sets of 10 KBS (American)
Intermediate’ish
8 min AMRAP
20 alternating shoulder taps (wall facing - about halfway up)
10 AKBS (35# DB, heaviest I have)
6rds + squeezed in a 20sec HS hold (back to wall) at the end
Wasn’t much today but it was something, and something is better than nothing. I’ll see how this plays out with the elbows later.
M / 30 y / 95 kg
RX: 6 rounds mas 25 Foto handstand walking
Int - 5rds
M/34
3 Rounds - Rx'd
5 rounds + 5 swings
Not quite Rx
15' HS walk and 70lb plate KBS
6 rounds + the walk
M/30s/228lbs
Son(16)
15' HS walk and 45lb plate KBS
6 rounds + the walk + 5 swings
Wall facing shoulders, rx weight
3+4rp
24kg KB + shoulder taps from 24” box
Intermediate
20 x wall facing handstand shoulder taps
10 x 35 lbs db swing
7 rds in 8 minutes
m/42/170 lbs
Just easing my way back into fitness.
Beginner option:
Complete as many rounds and reps as possible in 8 minutes of:
20 alternating shoulder taps in a plank position
10 Russian kettlebell swings @ 35 lbs
Score: 8 rounds + 14 reps
I have a history of aggressive abdominal spasms during ab workouts and there was no issue today so I am very happy with that. Looking forward to tomorrow!
Back squats 5-5-5-5-5
165-185-195-195-165#
Modified today’s workout to 5 rounds
5 shoulder press, 35# DBs, then immediately
10 Am. kb swings, 53#
1 min btwn rounds
61/5’8”/155
SC to 🧱 walk w/ 25 sh taps/60#kb...5 rounds even @ 7:49
4 m way and back
2x35 lbs DBs
6 rounds
M/49/6'2"/185#
Scaled to 20 shoulder taps and 70# AKBS figured this would be my best shot at a round/minute to no avail lost it on round 5...
7 rds + 20 taps
5 rounds beginners, 55lb kettlebell.
As prescribed 7 rounds + 15 feet into the 8th.
Held on to emom for 5 rounds, then the HS walk deteriorated in rounds 6/7. This was shoulders & lungs for me.
7 rds
#70 and 20 taps per.
Prior: squat EMOM 5x 135-185-205-205-205-225-225-225-185-135
That’s a lotta squats!
Beginner option 6-rds+ 20 reps
M- 52 / 5'7 / 210
Intermediate
4 rounds
7 + 3 as Rxd
45 yrs old
Intermediate option:
Complete as many rounds and reps as possible in 8 minutes of:
20 alternating shoulder taps against the wall (160)
10 kettlebell swings (80)
♂ 53 lb
M/50-54 👨🏻🦳
/second WOD in a row/
Intermediate
4 rounds + 20 AST HS against the wall
Globo wod: dumbbell sub are dumbbell swings 35/55lb dumbbells. Handstand walks can be done in as little as 5ft increments if space is an issue. If your globo doesn't allow handstand walks do heavy double dumbbell carries for 50 ft or holds overhead for 30 seconds per round. Note weight of dumbbells used.
Champions Club Scaling Notes
RANT
Man it is crazy how much CrossFit has evolved in terms of fitness standards. Just take a minute to appreciate what is being asked of today's workout: handstand walks in an 8 minute workout! Do you have any idea how well-rounded and fit you have to be for Diane to be a rough conditioning dose? And now (in kind of a version of Diane if you think about it) upping the skill of handstands? I think it can be easy to get caught in the CrossFit bubble and take our fitness for granted. Most of us can't do what professional athletes do, but I'd bet most of them can't do handstand walks and kettlebell swings at peak intensity either.
SCALING QUESTIONS
Am I dope enough at CrossFit for this thing to be like a 7 out of 10 on intensity?
Do I want to scale for intensity (sub handstand walks for something you can do intense) or scale for skill (keep handstand walks and extend time)?
Am I good enough at handstands to have a set distance or do I need to give al allotted time to practice?
Do I preserve the upside-downness of handstand walks when subbing (hs hold/hspu) or just keep with the shoulder stimulus (push press, strict press, overhead walk)?
NEW TO CROSSFIT SCALE
Set a timer for 30 minutes and practice handstands and deadlifts. Kb swings at high reps can be rough for new kids
Nice. I’m definitely not dope enough at CF to hit this Rx, but the questions definitely made me think about how I wanted to tackle this.