WOD: Thursday 220728

I wonder if Dollywood theme park has many rollercoasters? This workout would probably give you the same feeling like you’re on one.

• Daily Focus

The focus today is on developing our higher level gymnastics skills along with challenging midline stamina and conditioning. The combo of GHD sit-ups with handstand walks and bar muscle-ups are sure to fire up the core and really create a big challenge from movement to movement.

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• Gymnastics Skills & Drills

For quality:

15 mins of:

Bar Muscle-up Progressions

Handstand Walk Progressions

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• Points of Performance, Coaching Cues, & Scaling Modifications

GHD Sit-ups: Work to initiate the sit-up with the hamstrings and fire the hip flexors to create a dynamic sit-up and then relax into the next sit-up to allow the spine to extend more freely.

-Scale: Scale to plate sit-ups, v-ups, alternating v-ups, or tuck-ups.

Handstand Walks: More straight arm strength work here and working on the body line and pressing through the floor as we move.

-Scale: Today we would want to scale a 25 ft handstand walk, to 3 wall walks, or we could scale to 5 modified short distance wall walks. Also, if we look through the progressions you may find one that works for progressing the skills of the day and plan to tackle that for 30 secs before moving on to the next movement.

Bar Muscle-ups: Work on engaging the lats and having the arch to hollow position create the movement that allows for the hips to get to the bar rather than a pull with the arms. Too many people focus on pulling when they should think about the body mechanics and actually pressing themselves away from the bar then over the bar by pressing down.

-Bar Muscle-up Progression (see video)

-Scale: We have multiple options we can scale to today. We can do the banded bar muscle-up, box bar muscle-up, low bar banded bar muscle-up, or burpee pull-up for scaling today.

MetCon: "Dollywood"

Complete as many rounds as possible in 16 mins of:

20 GHD Sit-ups

Handstand Walk, 25 ft

8 Bar Muscle-ups

Goal: 6+ rounds

Accessories:

4 rounds for quality of:

15 Feet Elevated Ring Rows

Ring Support Hold, 20 secs

10 Dumbbell Hammer Curls, pick load