Wednesday, 8/5
August 4, 2015
Thursday, 8/6
August 5, 2015

Focus 1: Handstands
Focus 2: Jump Rope and Double Unders
Workout: Jump Rope, Push-Ups, Sit-Ups


This week in Base Camp, we’re turning your world upside down for some handstand work. Regular class programming is seeing more inversion work these days, and so we thought now was as good a time as ever to talk about all the ways or progress to that all important handstand, including both walk walks and just how kick up into a handstands. Then we’ll cap things off with some additional jump rope and double under work, including how to know if you’re using the right length of jump rope.

We will split the class between the two movements, devoting time to the following points for each:
– Wall Walks;
– Kick-Up practice;
– Kick-up attempts against the wall;
– Handstand Push-Up (“HSPU”) Scaling options for use in class;
– Jump Rope selection and form; and,
– Finding a beat for double unders, and methods for working towards mastering the movement


To review before class, we highly recommend checking out the following descriptions and demonstrations on both movements:

CrossFit DC’s recently published “Handstand Push-Up 101” aritcle; and,
Double Unders – Everything You Need to Know from

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