Strength and Skill

Handstand Push ups and double unders are two movements that can give us fits as crossfitters.  Double unders take athleticism, timing, hand eye coordination, core strength, and good, over all conditioning.  Handstand push ups require core strength, coordination, and some raw body weight strength.  After all, you are supporting your whole body weight upside down.

These two movements are hard, but easy to practice and a necessity if you want to try and Rx all of the workouts that get thrown at you.  If you have never done a handstand or a double under then mess around with it today and make it your first time.


High Bar Back Squat 3-3-3-3-3



10 Box Jumps 24″

15 Double Unders


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9 thoughts on “Strength and Skill”

  1. 800m run

    AMRAP 5 – 10 situps/5 squats – 11rds

    HBBS – 110kg

    WOD – 3+15 (1 abmat, really bad DUs)

  2. HBBS: 49 kg…which was my PR about 5 months ago. Not my squat day today, or for the last few weeks.

    WOD: 4+25 – first round with 1 abmat HSPU, second round about 500 attempts to get 3 then switched to ring push ups to finish it out.

  3. HBBS — 52kg. I’m with Cal on this one, WTH.

    WOD — 5 rds + 8 (HSPU w/a 5kg plate and an AbMat, first time doing these in a WOD). SO many missed attempts (from literally bouncing off the wall), but in the right direction.

  4. Ahhhhhh. Good to be back in the box!

    HBBS: 115 kg
    WOD: 5 rounds + 10 – using a green & purple band on the pull-up bar for the HSPU contraption.

    For some reason, I really, really enjoyed this one.

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