Friday, February 20th

Matt Chan (left), Rich Froning (center), and Jason Khalipa (right)

Today's WOD includes 2 exercises, the handstand and the rope climb, that your average CrossFitter is just really not that good at. Truthfully, most tend to avoid handstands and rope climbs for exactly that reason, but you'll never get good at them until you put in the deliberate practice needed to get better.

Many of you may know that Rich Froning (center) has won the CrossFit Games for the past three years. How many of you know that Rich Froning lost the 2010 CrossFit Games because he couldn't climb a rope efficiently (see video below)? Needless to say, he worked on his rope climb technique and the rest is history...

Rich Froning 2010 Rope Climb Fail

SKILL WORK

10 minutes of handstand walks or handstand practice (watch videos before class)

Handstand Virtuosity Part 1 (13:07)
Handstand Virtuosity Part 2 (8:45)
Handstand Virtuosity Part 3 (5:26)

METCON
4 Rounds for Time:
400m Run
50 Push-ups
5 Rope Climbs

CrossFit Rope Climbing Technique
Navy SEAL Rope Climbing Techniques