WOD: Tuesday 230103

We should all be recovered from your New Years hangovers, so let’s do some handstanding.

Workout Notes:

• Daily Focus

The focus today is on some good old fashion “blackout conditioning.” This means pure pain cave and pushing the pedal to the medal. This workout will challenge the athlete to recover after near maximal efforts in a short amount of time. This is definitely a workout that will challenge the athletes ability to find exactly where their redline is. We of course will be starting the day with some strength work for our upper body pressing mechanics. This is done in a superset fashion between the bench press and handstand push-ups. Due to the combo here, we will feel quite a bit more of a tricep pump than we would normally have with just the bench press or handstand push-up alone.

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• Points of Performance, Coaching Cues, & Scaling Modifications

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.

-Scale: 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 shoulder mobility issues.

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.

-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.

Bar Facing Burpees: Stay low to the bar and jump feet laterally close to the bar before jumping over the bar and rotating.

Scale: Scale to a traditional burpee or a box elevated burpee.

Strength Part A:

Bench Press 5-5-4-4-3

Start at 70% 1RM and increase by feel.

Superset with Part B. Take 15mins.

Strength part b:

Strict Handstand Push-ups 5x8

metcon: "The Crossroads"

For time: In 1 min do:

9/7 Echo Bike Calories

Max reps in remaining time Bar Facing Burpees ...

Rest 1 min and repeat until you reach 75 Bar Facing Burpee reps.

Time domain: 4-7 rounds (7-13 mins)

Time cap: 15 mins

Accessories:

For quality, 3 rounds of:

Ring Plank Circles

30 secs Sorenson Hold

1 min

-- then --

3 rounds of:

20 Banded Tricep Press Downs

20 Banded Bicep Curls