We switch gears today to a new skill development. Â The last two weeks, our gymnastics skill work has been developing ring dips. Â For the following two weeks, we will introduce exercises devoted to handstand pushups. Â The handstand pushups is a difficult skill for multiple reasons. Â For one, it requires the athlete to get upside down. Â Two, once inverted, it requires great strength to lower your head to a target and then press back up to lockout. Â It showed up during last year’s CrossFit Open. Â We will be more prepared this Open Season.
Today’s Gymnastics Skill will help the athlete become more comfortable with being inverted. Â If you aren’t ready to get completely upside down, don’t worry about it. Â Go through the movement to your comfort level.
CrossFit Alloy WOD for 9/17/2015:
Gymnastics Skill:
Handstand Pushup Work:
5×5 Wall Walks
MetCon:
ARMAP 4 Min:
10 Deadlifts (225/155)
10 Box Jumps (24/20)
Rest 2 Minutes
AMRAP 4 Min:
5 Sumodeadlift High Pulls (135/95)
10 Box Jump Overs
Rest 2 Min
AMRAP 4 Min:
5 Cleans (185/125)
10 Lateral Box Jumps
Cashout/Mobility:
Inverterd Wall Sit
Banded Shoulder Series on Pullup Rig
Post Rounds for each AMRAP to Comments
Scaling:
Platinum: As written above.
Steel:
ARMAP 4 Min:
10 Deadlifts (185/125)
10 Box Jumps (24/20)
Rest 2 Minutes
AMRAP 4 Min:
5 Sumodeadlift High Pulls (115/75)
10 Box Jump Overs
Rest 2 Min
AMRAP 4 Min:
5 Cleans (155/105)
10 Lateral Box Jumps
Brass:
ARMAP 4 Min:
8 Deadlifts (155/105)
8 Box Jumps (24/20)
Rest 2 Minutes
AMRAP 4 Min:
5 Sumodeadlift High Pulls (115-95/75-65)
8 Box Jump Overs
Rest 2 Min
AMRAP 4 Min:
5 Cleans (135-115/95-75)
8 Lateral Box Jumps
Bronze:
ARMAP 4 Min:
8 Deadlifts (135-115/95-75)
8 Box Jumps (20/short box)
Rest 2 Minutes
AMRAP 4 Min:
5 Sumodeadlift High Pulls (75/55)
6 Box Jump Overs
Rest 2 Min
AMRAP 4 Min:
5 Cleans (95-75/65-55)
6 Lateral Box Jumps