WOD: Saturday 220521

Who says you can’t use what you learn in CrossFit outside of the gym? Watch out for Erin busting out this move on the club floor this summer.

• Points of Performance & Coaching Cues

-Rope Climbs: Focus on making the first jump high up the rope and cut the rope as close to the hands as possible, then work on the descent by letting the rope slide fast between the feet and hands lightly on the rope.

-Strict 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.

-Bench Press: Engage the lats and mid back by focusing on breaking the bar and pulling the bar down to you. The bench press should be initiated through the shoulders and mid back and rather than just focusing on the chest/pecs being the primary mover.

-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

-Rope Climbs: Sub out pull to stands or single arm supine grip ring rows for the rope climbs today. Also, if you don’t have enough ropes we can do 4 strict chin-ups per rope climb as a scale.

-Bench Press: Sub a floor press, dumbbell bench press, or tall kneeling double landmine press in order to work on a horizontal pressing motion that is more adaptable for those with some shoulder mobility issues.

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

Speed/Skill Work:

5 rounds for quality of:

Partner Banded Sprint, 25-50 ft

"Peas & Carrots"

Teams of 3 - for time:

75 Strict Handstand Push-ups + Partner Handstand Hold

25 Rope Climbs + Partner Double Kettlebell Front Rack Hold, 53/35 lbs

75 Bench Press, 135/95 lbs + Partner Tall Plank Hold

25 Shuttle Runs, 50 ft + Partner Hollow Hold

75 Strict Pull-ups + Partner Pull-up Bar Dead Hang

Time domain: 15-25 mins

Time cap: 30 mins

Accessories:

4 rounds for max reps of:

15/12 Parallette Push-ups

10 L/10 R Single Arm Bent Over Rows, pick load

Max rep Weighted GHD Supine Hold Rotations, pick load, 20 secs