AMRAP 7 Minutes:
5 Wall walks
10 Monkey Hangs
86 Double Unders
16 Toes 2 Bar
27 Kettlebell Swings 53/44
86 Double Unders
Over the next few weeks, while we are working on Oly-centric strength work we will also be working on some gymnastic specific strength work as well. Lindsay gave me some great idea’s on focusing on some specific gymnastic strengths movements, such as ring dips, handstand holds, handstand push-ups, etc. with the goal of developing higher end skills such as muscle ups or bar muscle ups. Today’s buy in will consists of two simple gymnastic movements. The movements include wall-walks and “monkey hangs”. Both of these movements were featured in the CrossFit Kids Teen Gauntlet as “scaled” variations of the handstand push-ups and pull-ups. I’m interested to see how these movements work when coupled together.
To perform a wall walk – start in the bottom of a push-up position. Chest and thighs touch the ground. Feet against the wall. Perform a push up and walk your feet up the wall while walking your hands back as well. Try to touch your chest to the wall, then walk back to the push-up position under control.
To perform a monkey hang – start in the hanging position of a pull-up. Let one hand go and touch a part of your body below your waist. Switch hands. This will require core control and grip strength. A good warm-up for the toes 2 bar in the WOD.
For the workout we are going to perform a birthday WOD. Aimee B., a.k.a. Angry Bird, of 5:45am fame, is celebrating her 27th Birthday on Wednesday. These movements (and rep scheme) is to highlight her very special day. Thankfully, the movements she requested does not conflict with the weeks programming. This workout starts with performing 86 double unders. Then perform 3 rounds of the triplet: 10 pistols (5 each leg), 16 toes to bar, and 27 kettlebell swings. Then perform 86 double unders to finish the workout.
Double Unders: Keep your body tight. Jump straight up and down. Soft landing, jumping and landing off of the ball of foot. Keep your elbows in tight. Grab the middle of the jumprope handle and turn the rope using the wrists. Keep looking straight ahead. Once you have the rhythm of the jump, extend your jump height. Try not to pull your legs under to extend the height of jump. As you jump, spin the rope around faster.
Pistols: Shift your bodyweight into one leg. Extend the opposite leg, keeping it straight in front of you. Send your butt back to keep your posterior chain engaged and weight back into your heels. Keep sending your butt back and bend at the knee slowly until your hips drop lower than your knee. Then immediately drive up through your heel into the standing position.
Toes 2 Bar: Grasp the bar with a “monkey grip”. Activate the shoulders. Tight hollow body. Look straight ahead. Gain momentum by hinging at the shoulders keeping your body tight (think hollow body/superman position). On the back swing (big hollow body), bend at the hips and touch your toes to the bar inside of your hands. For an efficient toes 2 bar, keep the legs close to your body on the way back down. This will help eliminate excessive swinging.
KB Swings: Grap the kettlebell with both hands. When the bell swings back into your inner thighs, let your butt move back (feeling the stretch in your hamstrings and glutes). Keep your chest up and back flat. Then drive your hips forward. Keep your abs engaged. As your hips drive forward the bell will swing forward. Let the bell continue swinging overhead while keeping your abs engaged