CROSSFIT SUFFOLK: Powered By SPARTAN PERFORMANCE

15 minutes to PRACTICE Hang Power Clean

–then–
3 rounds for time of:
30 Dumbbell Hang Squat Clean
10 Handstand Push-ups

If you know the kettlebell clean you may substitute it for the dumbbell hang squat clean.  Use 1 ketllebell.  Clean the kettlebell then front squat.  Perform 15 reps in each hand.

Some wonder why we include handstands, handstand push-ups an handstand walking (or "hand walking") in our strength and conditioning program.  Understanding the "why" behind it may help improve your mindset about performing these difficult exercises.

Standing and walking on your hands is one of the most effective ways to strengthen your arms and shoulders.  Having the control necessary to stand and walk on your hands will improve every overhead exercise that exists: pressing, push pressing, jerking, wall ball, thrusters.

The strength athletes from before the days of gyms with machines used hand balancing and hand walking to improve both size and strength.

Handstand balancing and walking also dramatically improves your core strength.  Practice the hollow rock position as it will strengthen your core and train your body to get into the proper position to hold the handstand position.  The "hollowed" position will also facilitate other exercises such as kipping pull-ups and muscle-ups.—George

Other resources for Handstanding, Hand Balancing, and Hand Walking:

Handstand Walk Progression Part 1 (from Gymnastics WOD)

The Handstand (from Beast Skills)

 Matt M., Wing and Melissa E.