WOD: Tuesday 230912
So many gymnastics options, such little time.
• Coaching Notes
We are shifting the focus today to a little overhead pressing strength work. The goal is to continue our build of our Strict Handstand Push-up progression, but for some it may become apparent that Option B or C might be more appropriate for the day given the strength level of the athlete and what their goals are. It is your job as the coach to find the right strength progression that will help out each athlete. We will then move into a little mixed work with the focus on shoulder stamina as well as unilateral strength work, targeting the hip flexors and quads.
The goal today is to push the Wall Walks, and stay steady on the Dumbbell Box Step-Overs, and focus on the breath during the Double Unders. This will help athletes develop more strength through greater ranges of motion as we are targeting them from all angles today.
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• Points of Performance, Coaching Cues, & Scaling Modifications
-Double Unders: Eyes forward and down with gaze out 4ft in front of you. Keep the hands at the pockets and focus on flicking the wrist twice to create the double under.
-Wall Walks: Move with straight arms and work to maintain a strong midline by tucking the pelvis, while pressing the chest through the arms as we move to the wall. The focus here is stability on the hands and through the midline. We can sub in a box wall walk or just not go as high up the wall and as inverted in the wall walk.
-Dual DB Step-Overs: Work on staying close to the box while bracing the midline. This is a good time to practice form and staying smooth on the box step-overs. Sub to weighted lunges or box step-overs
gymnastic strength:
Three options for today. Pick one to stick with for the day.
Gymnastics Strength - Option A
Every 1:30 for 15 mins: Strict Handstand Push-ups
Every 1:30 for 15 mins do: 1 set of Strict Handstand Push-ups
35-40% of Max Unbroken
Gymnastics Strength - Option B
Every 2:30 for 15 mins: Kipping Deficit Handstand Push-ups and Dumbbell Strict Press
Every 2:30 for 15 mins do: 8 Kipping Deficit Handstand Push-ups 10 Dumbbell Strict Press, pick load
6-8 Kipping Deficit Handstand Push-ups- deep deficit
Gymnastics Strength - Option C
Every 2:30 for 15 mins: Box Pike Handstand Push-ups and Dumbbell Push Press
Every 2:30 for 15 mins do: 8 Box Pike Handstand Push-ups 10 Dumbbell Push Press, pick load
6-8 Box Pike Handstand Push-ups- kneeling or feet piked
metcon: "Concrete Schoolyard"
Complete as many rounds as possible in 10 mins of:
30 Double Unders
2 Dumbbell Box Step Overs, 50/35 lbs, 24/20 in
2 Wall Walks
30 Double Unders
4 Dumbbell Box Step Overs, 50/35 lbs, 24/20 in
4 Wall Walks
30 Double Unders
6 Dumbbell Box Step Overs, 50/35 lbs, 24/20 in
6 Wall Walks ...
Continue adding reps in this scheme each round until time expires.
accessories:
5 rounds for quality of:
Handstand Hold, 30 secs
20 Banded Tricep Press Downs
10 Dumbbell Chest Flies, pick load