BTWB’s Handstand Walk Program is part of the Varied Not Random series, curated by CrossFit coaching legends Pat Sherwood and Adrian Bozman. Across 20 training sessions, this cycle will help athletes master the unique skill of handstand walking at a distance of 5 feet or more. As a prerequisite, you should be able to do 5 Handstand Push-ups, a 30 secs Handstand Hold, and have good shoulder mobility.
Each session of the program involves a warm-up and 2-3 functional fitness skills and drills to develop shoulder and pressing strength, as well as core and shoulder stability. Pat and Boz will address the legitimate fear of falling and safe methods for “falling with grace.” Sessions will also include kick-up drills, body control drills, and additional time on inverted holds and dynamic weight shifting movements. Because the athlete’s skill is tested at the beginning of the program, their progress also becomes easier to gauge as the weeks go on.
The Handstand Walk Program is self-paced, meaning it can supplement a current fitness routine or become a strict focus. BTWB recommends completing 2-3 sessions per week to complete the program within a range of 6-10 weeks.
AM I READY?
Before starting this program, BTWB recommends that you’re able to complete 5 handstand push-ups, perform a 30 second handstand hold, and have good shoulder mobility. If you have tight shoulders, this will be a challenge. Work on loosening your shoulders through shoulder stretches, mobility exercises, and maybe even a few massages. Your safety and success are the top priority, and these skills are critical to succeeding in this program.
10 PVC Pass Throughs
10 Inch Worms
Spend 5 mins stretching wrists and hamstrings.
Push-ups, 3 x 12 sec
These should be perfect push-ups. Slow and controlled.
Handstand Kick-ups, 10 x 1
These will help with getting comfortable being upside down, as well as develop some overhead strength.
*Remember to keep your butt off of the wall from the handstand holds on a previous day.
Box Handstand Push-up Negatives, 8 x 1
Your descent should be a slow and controlled 5 second descent.
*Take note of the head positioning at the bottom of the negative. The top of the head should touch the ground in front of the 2 hands. Imagine your 2 hands creating the base of an imaginary triangle. Your head will touch the top of that imaginary triangle. We call this position the tripod position.