WOD: Tuesday 231017
No photos that match up with the workout so here’s one of Coach Travis. You’re welcome.
• Coaching Notes
Today is all about getting inverted. We will be starting things off with our max effort strict handstand push-up test with the goal of increasing those reps by anywhere from 1-5 reps. Anyone that increases by more than that has really put the work in to increase that number! We will then talk through some good progressions for the Handstand Walk and go over efficiency, technique, and different ways to improve and work on our ability to walk on our hands. The workout today is then meant to target a little muscular interference here with a Strict Handstand Push-Up, Run, Toe to Bar combo into a max effort Handstand Walk. The goal with this one today is to stay unbroken on all the movements, keep the r5n to 1:00 or less which will allow for 30+ seconds on the Handstand Walk. For our gymnastics the goal would be to complete 50ft (10m) and for those just learning the goal is to get 5-25ft (1-8m) within the time frame.
⎯⎯⎯⎯⎯⎯⎯⎯⎯⎯⎯⎯⎯⎯⎯⎯⎯⎯⎯⎯⎯⎯⎯⎯
• Gymnastics Skills & Drills
Handstand Walk Progressions
⎯⎯⎯⎯⎯⎯⎯⎯⎯⎯⎯⎯⎯⎯⎯⎯⎯⎯⎯⎯⎯⎯⎯⎯
• Points of Performance, Coaching Cues, & Scaling Modifications
-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. 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 DB Strict Press is never a bad option and helps those that feel like going inverted will be an issue.
-Run: Pull off the ground and keep the chest tall with a neutral spine. Create tension by pulling your pelvis under your torso and work to keep a quick cadence. Run Machine Subs / per 200m : 15/12 Cal Row/Ski/Bike Erg, 13/9 Cal Echo Bike, 14/11 Cal Assault Bike, 20/16 Cal Airdyne.
-Toe to Bar: We are focused on maintaining an active shoulder position as we move through the hollow position to the arched position. Focus to press away from the bar to create space that will allow for compression of the midline and the toes to come to the bar. We should look to keep the dynamic positions today when scaling, so moving to an alternating toe to bar or kipping knee to elbow / knee to chest would be ideal in order to maintain fluid dynamics. The next scale would be to move to a strict knee raise or knee to elbow, specifically for those with shoulder or back issues.
Handstand Walk: More straight arm strength work here and working on the body line and pressing through the floor as we move. We can scale to Handstand Walk to Wall, Lateral Handstand Walks along the Wall, or Wall Walk + Shoulder Taps
gymnastics strength test:
A single set of Strict Handstand Push-ups for max reps.
metcon: "I'll Never Stop"
5 rounds, 2:30 each, for max reps of:
7/5 Strict Handstand Push-ups
Run, 200 m
10 Toes-to-bars
Max distance in remaining time Handstand Walk
Rest 1:15 between each round.
accessories:
For quality:
L-Sit, 1:30
75 Banded Face Pulls
60 Banded Hamstring Curls