Mobility, Activation & Warm-Up
45-60 Seconds Lat & Hip Flexor Stretch (per side)
and then …
200 Meter Jog
Tableturns x 3 rotations per side
200 Meter Jog
Single Arm Hang from Pull-Up Bar x 15 seconds per side
200 Meter Jog
Plank Transitions x 10 reps
and finish with …
Wall Bridge x 30-45 seconds
(some may elect to sub with this stretch instead: HERE)
A.
One set of:
Handstand Push-Up Negatives x 5-7 reps @ 30A2
Followed by…
Two sets of:
10 Donkey Kicks
Rest 30 seconds between sets
*Try to see if you can kick up into a handstand hold. If you’re able to do that smoothly, stay in the hold instead of coming down for another donkey kick.
Followed by…
35-54:
Every minute, on the minute, for 6 minutes:
20 Seconds Handstand Walk Max Distance (you can come down as often as possible)
55+:
Every minute, on the minute, for 6 minutes:
20 Seconds Handstand Walk Max Distance (you can come down as often as possible) OR 20 Seconds Wall Walks
You may also elect to use the 20 seconds to do some drills for Handstand Walking:
Freestanding Handstand Marching
Handstand Marching on Box
Wall Facing Handstand Marching
B.
Three sets of:
6-8 Low Ring Turnovers + 10-15 Second Support Hold after the last rep
Rest as needed
Followed by…
Every minute, on the minute, for 3 minutes:
3 Strict Ring to Sternum Pull-Ups (use a band if needed)
C.
35-54:
Five rounds of:
1000 Meter BikeErg or 500 Meter Row
50 Double-Unders
15 Wall Ball Shots (20/14 lbs to 10/9′ target)
12 Toes-to-Bar
55+:
Five rounds of:
1000 Meter BikeErg or 500 Meter Row
40 Double-Unders
15 Wall Ball Shots (20/10 lbs to 9′ target)
10 Toes-to-Bar
Scaling options for Toes-to-Bar:
Knees-to-Elbows
Knees-to-Chest
V-Ups
D.
Three sets of:
Weighted GHD Hip Extension x 8-10 reps @ 3111
Rest 60 seconds
Stationary Dips x 10 reps (use a band if needed)
Rest 60 seconds
Cool Down
Spend 9-12 minutes walking as you try to get back to nasal breathing only.
Every 3 minutes, stop and complete the following:
60 seconds of calf stretch (30 seconds per calf)”
General Training Notes
Inverted Focus: We will be spending some time in an inverted position today. You’ll start with some handstand walking drills and then move into a handstand walk / wall walk emom. The goal is to get QUALITY volume in. What does this mean? Well for some of you it may mean sticking with drills. For others it may mean combining 1-2 handstand walking attempts and then finishing with drills for the remaining time. We want this section to be productive and individualized based on your abilities.
Gymnastics Pressing: We’ve been doing a lot of upper body work this cycle so lets apply that to some strict ring work. We want you pulling your sternum up and as close to the rings as possible … this will later translate to strict ring muscle-ups (hint hint). For now, if you can’t get your sternum to the rings then use a band for additional assistance.
Conditioning: A little bit of everything today! We are touching on a few movements that we haven’t seen in the Open yet but could very likely see them on 24.3. Move through this with ease, not worrying too much about intensity, but being quick with transitions and making sure your reps met the movement standards.