Individual Event 4 of the 2024 CrossFit Semifinals has athletes testing their gymnastics abilities with a handstand walk. 

Watch Semifinals live here. 

Standing (and walking) on one’s hands dramatically alters the normal kinetic chain required when on one’s feet. When standing, the hip is the focus of control and leverage. When in the handstand, the focus shifts to the shoulder. This shift not only helps develop “shoulders strong as hips” but also presents a set of unique demands on the body’s core. 

CrossFit Semifinals Event 4

For time:
400-meter row
96-foot handstand walk
600-meter row
120-foot handstand walk
800-meter row
72-foot handstand walk 

Time cap: 13 minutes

Learn more about handstand walking here. 

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