WOD: Friday 220429

Another new face in the gym. Help Phil feel welcomed if you see him in class!

• Skills

-Pistol Progressions:

Heel Elevated Pistols

Shrimp Squats

Pistol Squat Step Downs

Single Leg Sits-to-Box

-Here we want to go through some progressions and allow athletes to play with a few and find the one that challenges them the most while keeping them in the best positions for the day. Look to keep the lower back healthy by watching for an upright torso and limited rounding of the spine as we go into the pistol.

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• Points of Performance & Coaching Cues

-Pistols: Chest up, eyes forward, and ensure that the hip crease passes below parallel and then make sure to extend all the way before starting the next pistol.

-Handstand Push-ups: Create a solid stable tripod with an active shoulder, then move into extension through a strong press and firm lockout at the elbow and flexing the core.

-Pull-ups: Full extension at the bottom of each rep and chin over bar at the top of each rep. Focus on being rhythmic and relaxed throughout.

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• Scaling Considerations

-Pistol Progressions:

Heel Elevated Pistols

Shrimp Squats

Pistol Squat Step Downs

Single Leg Sits-to-Box

-Handstand Push-ups: Scale to two AbMats to limit range of motion and then next move to a box pike handstand push-up or tall kneeling dual dumbbell strict press.

-Pull-ups: We are looking for banded strict pull-ups or toenail spot pull-ups today as the primary subs.

Mary

Complete as many rounds as possible in 20 mins of:

5 Handstand Push-ups

10 Alternating Single Leg Squats

15 Pull-ups

Accessories:

2 rounds for quality of:

20 Dumbbell Bent Over Rows, pick load

20 Dumbbell Bench Press, pick load

20 Dumbbell Bicep Curls, pick load

20 Push-ups