I would like to start off by congratulating Britt for recently completing her Masters program in Public Health (Epidemiology?). Either way… she just completed a degree in “awesome”.
Also, I would like to welcome (back) and introduce Britt’s husband Kip. Kip just returned from a pipe hitter convention in Afghanistan where he was kicking ass and taking names. He is also an awesome CrossFitter with ninja like coaching abilities.
Coach Britt and Coach Kip are a duo of gnarly and a wonderful addition to our gym. You guys rock.
They even make matching outfits cool.
Buy In:
Handstand Pushup Volume Training (2 on the minute every minute for 10 minutes)
WOD:
5 Rounds for technique:
5 Snatch Balance (95/65lbs)
10 Good Mornings (95/65lbs)
15 Toes to Bar
Cash-Out:
3 X Max Plank Hold on Rings
For today’s buy-in we are going to perform Handstand Push-Up volume training. I want you to choose a scale where performing at least 2 handstand pushups is not overly taxing. (1 Abmat, 2 Abmat, Piked Pushup). At the top of each minute perform 2 handstand pushups for a total of 10 minutes. If handstand pushups are easy for you, and you can perform more than 10 in a row, then I want you to perform 3 handstand pushups on the minute every minute. The purpose to is end with a large volume of handstand pushups without going to failure.
For the workout we are going to focus on a skill transfer exercise (Snatch Balance) and a Glute strengthening exercise (Good Morning). This workout is designed to be performed, not for speed, but for technique. I want to develop the skill and strength without sacrificing form. Only go as fast as you can perfectly peform the reps.
The snatch balance is performed by placing a barbell across your back in a high bar back squat position (bar should sit on top of the traps behind the neck). The athlete will dip and drive the bar off of the back and drop and land in the bottom of the overhead squat position.
The good mornings are a great exercise to develop the lower back muscles to isometrically hold the back in extension while the hamstrings and glutes work to drive the hips open. To perform this exercise you will place the bar on your back as you would a back squat. Keep your back in full extension, abs tight, and slightly bend your knees. Bend at the hips while maintaining a solid back position. You should feel a stretch in your hamstrings and glutes. Do not let your lumbar region round during this movement. When you reach the bottom position, explosively stand up.
http://www.exrx.net/WeightExercises/Hamstrings/BBGoodMorning.html
For the cash out we are going to perform 3 rounds of max plank holds on the rings.
Results
- Try heaving snatch balances http://www.youtube.com/watch?v=39nx2kxSw1c&feature=youtube_gdata_player
- Can't be slamming my foot on the snatch balance landing....OH squats as a substitute?
- Welcome back Kip....I'm so glad you are home safe. Can't wait to see you around the box.
- Kip, Welcome back and Thank you for your service! Britt, Congrats on your degree!
- Woohoo for the Moreys! Love you guys!
