Partner Up - Get in Groups of Two with a Stop Watch

Drill 1
How long can you stay inverted in a handstand or handstand walk for a running clock of 2 minutes. Feel free to go up and down as much as you like. Let's get those free standing handstands!! If against wall divide time by 5.

Drill 2
False grip hang on pull-up bar - goose neck grip. Use band if you can't hold it. This is essential strength for continuous muscle-up's.
Again - how long out of the 2 minutes can you hang. Ouch!!


Drill 3
L-Sit on Parralette's. Stop Watch stops every time heels touch ground. Keep legs straight - any bend is a progression and the clock stops as well. Get those legs straight!!


Workout is 2 Rounds of the 3 Drills.
Each athlete and partner will complete Drill 1 before moving onto Drill 2. The Coach will keep the 2 minute running clock when all groups are ready. Your partner will record total time inverted, goose hanging, and L-ing from starting and stopping the stopwatch.

For good fun....The Sheppie over under is as follows.
Drill_____________Round 1 ____________ Round 2
HandStand...............43 secs ...........................50 secs
FalseGrip.................60 secs ............................40 secs(and lots of bitching)
L-Sit.........................75 secs ............................65 secs
For a total score of 333 out of a possible 720. I put Andy at the same only because of his limited inverted balance. Patty is at 290. Charlie and Lunger - close but the Beast takes you - 280 respectively.

There will be an optional burner at the end. Who's got the fastest 50 Double-Unders, 40 Jumping Squats, 30 Ring Dips, 20 Ankles to bar and 10 burpees??

The Final WidowMaker and The GirlyMan Farewell Workout follow happen Thursday and Friday.

TBear

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1. 280!?
   Thanks for building me up T. Obviously you haven't seen my L-Sit or handstand! How about I pass on this workout and just pretend like I could score a 280?
   
   Lunger
   Posted by Lunger   on  02/17   at  07:36 AM
2. Well 380 is my final score. Happy to beat the predictions although I doubted myself going into the workout.
   
   False grip was bad to say the least. Made up lots of time on the LSit. Could of inserted my bitching into the first round of false grip though.
   
   A great way to integrate some integral CrossFit skills into a workout.
   
   Everyone should definitely do the burner after.
   
   Andy has a limitation?
   
   Thanks Bear,
   
   Shep
   Posted by Shep   on  02/17   at  01:22 PM
3. What was Andy's Score?? Beest??
   
   Tbear
   Posted by Tbear the Party Bear   on  02/17   at  08:25 PM

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