Handstand Shoulder Taps

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One of today’s met-con movements is a fairly unique one – shoulder taps. You may have done it before as a substitution for a handstand walk, or simply as a practice to developing that skill. Either way, it’s a great movement to develop body awareness, shoulder strength, and the ability to shift your weight to one side while in a handstand. While ideally you will perform it in a chest to wall handstand while being fairly close to the wall, there are many variations for just about any one to perform it. The movement can be done further away from the wall, with feet on a box, or even simply at the top of a push-up or plank position. In any of these variations, you can also reduce it from a shoulder tap to simply lifting the hand slightly off the ground or even only going on to the fingertips. Point is, while this is a movement which requires some strength, like many things, there is a version right for anyone at any level.

Workout of the Day 5/24/2017 – Wednesday

CrossFit

A. Maintenance
Push Press 5 x 2

B. Met-Con
AMRAP 16:
20 Shoulder Taps
20 Slam Balls (30#/20#)
400m Run

CrossFit Lite

A. Met-Con
Tabata 20/10, 8 rounds per movement:
KB Swings (1.5 pd/1 pd)
Goblet Squats
Ring Rows
Box Jumps (24″/20″)
Sit-Ups

Rest 1 minute between tabatas. Traditional tabata scoring – lowest rep count in each tabata will count as score.

CrossFit 101

Skill.
Hang Power Clean 5 x 5

Met-Con.
AMRAP 12:
10 Hang Power Cleans
10 Box Jumps