WOD: Friday 220722
Bane may have broke the Bat’s back, but that does not mean this workout should break yours!
• Daily Focus
We are starting off the day with some heavy overhead work on the strict press. We are continuing to work towards the CrossFit Total and today are also combining that with handstand push-ups to provide a little more volume overhead as well as progressing our handstand push-ups to the 50 strict handstand push-ups for time coming up in a couple weeks. The conditioning piece is written in a rep range that get us to 60 reps on each movement. The combo of burpees + handstand push-ups will provide a significant punch. That coupled with the deadlifts will spike the heart rate and challenge athletes to keep moving during the transitions.
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• Points of Performance & Coaching Cues
Strict Press: Press through the entire foot as we drive the bar overhead. Finish over midline with strong lockout overhead. Focus on pinching the shoulder blades together and engaging the lats as we press. This is often a missed component in the press.
Kipping Handstand Push-ups: Create a solid stable tripod with an active shoulder, then move into extension through the kip and flex the butt to keep the hips off the wall.
Deadlifts: Keep the bar close and have the hips and torso rise at the same time during the deadlift. We also want them to descend in a similar fashion by keeping tension against the barbell rather than letting the barbell pull you down to the floor.
Bar Facing Burpees: Stay low to the bar and jump feet laterally close to the bar before jumping over the bar and rotating.
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• Scaling Considerations
Handstand Push-ups: 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.
Deadlifts: Keep the bar close and have the hips and torso rise at the same time during the deadlift. Think about breaking the bar off the ground and pushing the ground away as we lift the bar to the knees and then hinge into the hips.
Strict Press: For the press we can move to a single arm dumbbell strict press or a single arm landmine press for those that have issues with lifting a barbell overhead.
Bar Facing Burpees: Scale to a traditional burpee or a box elevated burpee.
Strength: Strict Press
Every 2 mins for 10min
Strict Press 1x4 at 80% 1RM
Strict Press 1x4 at 80% 1RM
Strict Press 1x3 at 85% 1RM
Strict Press 1x3 at 85% 1RM
Strict Press 1xME at 85% 1RM
MetCon: "Bane"
24-18-12-6 reps, for time of:
Handstand Push-up
Bar Facing Burpee
Deadlift, 185/125 lbs
Time domain: 7-11 mins
Time cap: 15 mins
Accessories:
5 rounds for quality of:
10 L/10 R Dumbbell ATG Split Squats, pick load
10 L/10 R Single Leg Hip Extensions
10 Reverse Nordic Curls
Star Plank, L 15 secs/R 15 secs