Workout 18016

Created: April 28, 2026

Description:

Complete as many rounds and reps as possible in 20 minutes of:
400-meter run
100-foot handstand walk
50 box step ups

♀ 20-inch box
♂ 24-inch box
Stimulus and Strategy:
Today’s workout is a longer duration effort and allows you to spend time upside down while out of breath. Keep the pace fast on the run, but stay relaxed so you are able to come right in and get to the handstand walk. Try to complete the handstand walk in 2 minutes or less. Push the pace on the step ups and aim to complete each set in 2 minutes or faster. Even as you fatigue, ensure you stand all the way up on each step up.
Intermediate option:
Complete as many rounds and reps as possible in 20 minutes of:
400-meter run
30 alternating pike shoulder taps
50 box step ups

♀ 20-inch box
♂ 24-inch box
Beginner option:
Complete as many rounds and reps as possible in 20 minutes of:
200-meter run
50-foot bear crawl
25 box step ups

♀ 12-inch box
♂ 20-inch box
Resources:
Pose Running Drills | Pose Alignment
The Handstand Walk
The Box Step-Up
The Pike Shoulder Tap
The Bear Crawl
Find a gym near you:
View the CrossFit map

Number of Times Completed: 0