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Dynamis CrossFit – CrossFit

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Dynamis Warm Up #5 (No Measure)

For 6 minutes do rounds of the following at a medium pace

10 Sit Ups

10 Good Mornings

10 Mtn Climbers

10 Bar Kips


Handstand Skill/Strength Component 1 – Handstand Push-Up (HSPU)

2 Rounds as a group, with the Coach:

20 Second Hollow Hold with focus on body position

10 Free Standing Handstand Kick Ups to 45°

2 Wall Walks


8 Minute EMOM

Level 1

– ODD – 10 Free Standing Kick Ups to 45° or Kick-Up practice to the wall with the coach spotting

– EVEN – 2 Wall Walks to 45°

Level 2

Must be proficient in kicking up to Handstand against the wall

– ODD – Max Second Handstand Hold against the wall

– EVEN – Max straight body Strict HSPU w/ 2-3 Ab Mats

Level 3

Must be able to do 3 strict HPSUs

– ODD – 20 Second Freestanding Handstand Hold

– EVEN – Max Hollow Body Strict HSPUs then Max kipping HSPUs

Level 4

Must be able to do 5 Strict HSPUs

ODD – Max time freestanding, stationary, Handstand Holds then 6 Kipping HSPU

EVEN – Max time freestanding, stationary, Handstand Holds then 2 Strict HSPUs with parallettes or rings

All movements must be done in the proper stacked/hollow position


Metcon (AMRAP – Rounds and Reps)

Max Reps in 14 Minutes

Hang Power Cleans 135/95

6 Bar Facing Burpees every time you set the bar down

RX+ 155/105

Total Cleans = Score