WOD: Tuesday 220503

Mai, you’ve been a great addition to Sanctify, and we’re glad to have you here!

• Gymnastics Skills

Bar Muscle-up Skills & Progressions

-This session here should help athletes understand where they are at and what progressions to utilize for the workout. We want to spend about 15 mins here and possibly get our athletes their first bar muscle-up. This is always a great thing to see and a fun skill to throw in and practice. For those not even close, we can go over scaling modifications and talk through specific points of performance as the others are tackling the drills and skills for bar muscle-ups.

⎯⎯⎯⎯⎯⎯⎯⎯⎯⎯⎯⎯⎯⎯⎯⎯⎯⎯⎯⎯⎯⎯⎯⎯

• Points of Performance & Coaching Cues

-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.

-Double Unders: Eyes forward and down about 4 ft out in front, chest up, and elbows by sides with hands at your pockets.

-Toes-to-bars: Similar to the rings here, where we are looking for that tight kip glide while keeping the lats active through the swing.

⎯⎯⎯⎯⎯⎯⎯⎯⎯⎯⎯⎯⎯⎯⎯⎯⎯⎯⎯⎯⎯⎯⎯⎯

• Scaling Considerations

-Bar Muscle-ups: 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.

-Double Unders: Move to single unders or 20 secs of practice to allow those working on getting double unders time today to begin to master it.

-Toes-to-bars: Lets scale to alternating toes-to-bars, then knees-to-elbows, then strict knee raises, and finally move to v-ups or sit-ups if we need an option that is not on the rig.

"Bachelor Party"

Complete as many rounds as possible in 18 mins of:

5 Bar Muscle-ups

30 Double Unders

10 Toes-to-bars

30 Double Unders

15/10 Bike Calories

30 Double Unders

Goal: 4-5 rounds

Accessories:

5 rounds for quality of:

6 Strict Chin-ups

6 Ring Dips

10 L/10 R GHD Side Crunches