WOD: Tuesday 221206

Ramsey getting ready for the 2024 CrossFit Games.

• Daily Focus

We are hitting a little up and back down style gymnastics triplet chipper today with the goal of focusing on the handstand walk as well as the toes-to-bars with building fatigue throughout the workout. We would like to have athletes focus on some handstand walk skills and drills today as well as adding in some toes-to-bars work to prime athletes to hit effective sets. We are adding in some extra conditioning with a little more pulling with the row today. The combo will make the toes-to-bars a little more challenging as fatigue builds up in the forearms.

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• Skill Work

Handstand Walk Skills & Drills

Toes-to-bar Technique

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• Points of Performance, Coaching Cues, & Scaling Modifications

Row Calories: Get the rower moving quickly and then work on a steady state long stroke. Focus on leg drive through the first half of the pull, then work on the body and arms staying connected through the finish.

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

-Scale: Handstand walks-to-wall, lateral handstand walks along-the-wall, or wall walk + shoulder taps.

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.

-Scale: Let's 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.

Metcon: "You Are Correct"

For time:

25/20 Row Calories

Handstand Walk, 50 ft

15 Toes-to-bars

50/40 Row Calories

Handstand Walk, 100 ft\

30 Toes-to-bars

50/40 Row Calories

Handstand Walk, 50 ft

15 Toes-to-bars

25/20 Row Calories

Time domain: 16-22 mins

Time cap: 25 mins

Accessories:

3 rounds for quality of:

20 Russian Twists, pick load

Weighted Plank Hold, pick load, 1 min