WOD: Saturday 220730
Let the Games being. Lots of cool stuff happening the week of the CrossFit Games. Make sure you check the schedule and stay up to date via the Facebook group.
• Daily Focus
We are hitting the Hero WOD Falkel today. The goal with this one is to hit with a partner and have partners alternating movements so by 2 rounds each partner has technically done one round. This will keep things moving very fast with very short work to rest intervals. This should allow for athletes to stay moving and rest minimally. Spend some time in the first part of class going over rope climb technique and talk through modifications for the high box jumps and handstand push-ups.
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• Gymnastics
For quality:
Rope Climb Skill & Technique
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• Points of Performance, Coaching Cues, & Scaling Modifications
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.
-Scale: 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.
Box Jumps: Stay close to the box and jump with two feet, land with two feet and hit full extension at the knees and hips on top of the box before jumping or stepping down from the box and repeating.
-Scale: Let's look to scale to step-ups and reduce the height of the box jump to keep the same stimulus of the workout today.
Kipping Handstand Push-ups: Create a solid stable tripod with an active shoulder, then move into extension through the kip and flex the butt to keep the hips off the wall.
-Scale: We want to have some tools in our tool box for the handstand push-up. The box pike handstand push-up is definitely our favorite option, but only if the athlete can do it correctly and maintain the proper pressing form. Dual dumbbell strict press is never a bad option and helps those that feel like going inverted will be an issue.
MetCon: Falkel
Complete as many rounds as possible in 25 mins of:
8 Handstand Push-ups
8 Box Jumps, 30/24 in
1 Rope Climb, 15 ft
Partner Falkel
Teams of 2 - complete as many rounds as possible in 25 mins of:
8 Handstand Push-ups
8 Box Jumps, 30/24 in
1 Rope Climb, 15 ft
U.S. Army Staff Sergeant Chris Falkel, 22, of Highlands Ranch, Colorado, assigned to the 1st Battalion, 3rd Special Forces Group, based in Fort Bragg, North Carolina, was killed on August 8, 2005 by enemy small-arms fire in Deh Afghan, Afghanistan. He is survived by his parents, Jeff and Dianne Falkel.
Accessories:
[ 5 L/5 R Single Arm Dumbbell Shoulder-to-Overheads ] 1-1-1-1, using heaviest weight per set
Alternating Dumbbell Snatch 6-6-6-6, using heaviest weight per set
[ 8 Dumbbell Box Step Overs, 24/20 in ] 1-1-1-1, using heaviest weight per set