21 – 15 – 9 reps for time of:
Back squat, 225#/155#
Kettlebell swings, 32kg/20kg
Post time to comments.
While developing your upper body strength with the pull-ups, push-ups, and dips, a measure of balance and accuracy can be developed through mastering the handstand. Competency in the handstand readies the athlete for handstand presses. There is a family of presses that range from relatively relatively easy, one’s that any beginning gymnast can perform, to one’s so difficult that only the best gymnasts competing at national levels can perform. It is not unusual for an athlete to take upwards of ten years to become proficient at the presses.
The trunk flexion work in gymnastics is beyond anything you’ll see anywhere else. Even the beginning gymnastic trunk movements cripple bodybuilders, weightlifters, and martial artists. Much of the rudiments of gymnastics come only with great effort and frustration – that’s okay. The return is unprecedented and the most frustrating elements are most beneficial. Therefore, approach practicing handstand variants with a positive mindset and bring your best attitude – skills aren’t fun to develop, but they’re fun once you have them!
-Adapted from CrossFit Journal, October 2002.
