WOD: Wednesday 221123

We’re glad to have you back in the gym again Dr. Mike! See you for jorts Friday.

• Daily Focus

Today we are working into some strict strength work for our overhead press. The goal here is a little more of a volume progression with the sets ending at a heavy set of 6 at 80% 1RM. This will definitely be a challenging set that should be close to maximum effort for the rep range. If it’s not, then we are definitely looking at a new strict press max. We will then transition into a 15 min AMRAP where we are bringing in new skill that was introduced this year at the CrossFit Games and over the years have been very infrequently programmed on the CrossFit Main Site, with the wall facing handstand push-up. The goal here is to work on form, talk about points of performance and get athletes comfortable with different scaling mods to allow them to tackle a variation of the wall facing handstand push-up. Expect the midline and shoulder stamina to be the main limiter here on this workout today.

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• Points of Performance, Coaching Cues, & Scaling Modifications

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.

-Scale: 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.

Box Jump Overs: Stay low and close to the box and remember to breathe. Work to rotate on the box before landing and coming right back to the box to limit excess movement on the floor.

-Scale: Alternating step-ups or low box jump overs.

GHD Sit-ups: Work to initiate the sit-up with the hamstrings and fire the hip flexors to create a dynamic sit-up and then relax into the next sit-up to allow the spine to extend more freely.

-Scale: Weighted sit-ups, v-ups, or tuck-ups would be ideal scale.

Double Unders: Eyes forward and down with gaze out 4 ft in front of you. Keep the hands at the pockets and focus on flicking the wrist twice to create the double unders.

Strength:

Strict Press 1x8 at 60% 1RM

Strict Press 1x8 at 65% 1RM

Strict Press 1x7 at 70% 1RM

Strict Press 1x7 at 75% 1RM

Strict Press 1x6 at 80% 1RM

MetCon: "Good & Plenty"

Complete as many rounds as possible in 15 mins of:

3 Wall Walks

5 Wall Facing Handstand Push-ups

12 Box Jump Overs, 24/20 in

15 GHD Sit-up

45 Double Unders

Goal: 4+ rounds

Accessories:

Every 1 min for 12 mins, alternating between:

8 L/8 R Single Arm Z Press, pick load

15 Feet Elevated Parallette Push-ups

1x [ 1 JM Press + 1 Rollback Extension ], pick load

Tall Kneeling Kettlebell Overhead Hold, pick load, 30 secs