Friday: Inside Out
Every 1:30 x12
Rounds 1,4,7,118/6 Calorie Bike + 10 Box Step overs 24/20″
Rounds 2,5,8,1115-20 Kipping Handstand Pushups
Rounds 3,6,9,1230-40 Crossover Singles (or 1:00 of work)(4 Sets of Each)
WODprep Strategy Top Tips:
Warm-up (5-7 minutes): A general warm-up is ideal today. We have several different movements and will warm up as we go through these pieces at 75-80% intensity. Warming up your calves and feet for bounding will be optimal, along with your shoulders for HSPU. use calf raises, banded ankle stretches, and squats for your calves. For your shoulders, banded lat stretches, tempo push-ups, and handstand push-up negatives will be your friends.
Stimulus: Skill work under fatigue. The focus is on the crossover singles and big sets of HSPU
Strategy: Today is a great day to focus on building quality gymnastics and skills. Pick a rep range that will allow for some rest in the window along with quality time for bigger sets. We can take some risks today with the separation between movements.
- Kipping Handstand Push-ups- The kipping handstand push-up is much more about timing and rhythm. Ensure a stable descent before you bring your legs down, and drive hard to get your body back to lockout. Think of your legs like a wall ball, which has a slight arc away from the wall, but quickly gets back to the wall for your lockout.
- Crossover Singles- For the Crossover Single under, a slightly longer and slightly heavier rope will be advantageous to your traditional Double under speed rope. Keeping your arms in tight will be key here. When crossing the rope, think about replacing the hand that was spinning with the other hand. The hands should be switching spots in terms of distance to your body. Keep the hands low as you cross and uncross, so that the rope length stays the same. Remember that each cross and UNCROSS counts as individual reps.
Will we see Crossover Singles in the Open this year? Check the video below to become a crossover Pro!
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P.S.
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