Warmup:
Banded 7s – see video below
Walking lunge 30’
Side lunge 30’
Inchworm 30’
5 Cobra to hip snap
Broad jump 30’
10 Alt V-Ups
5 Burpee Broad jumps
On rig – Perform 5 reps of: scap pull ups, beat swings, kip swings, kipping knee raise
Video courtesy of Mayhem Athlete.
For the banded 7s, use a light band and perform 2 sets of 7 reps of: chest pull apart (palms up), diagonal chest pull apart (each direction), elbow rotation, behind the neck tricep extension, banded pass thrus (palms down)
S/S/S:
2-Minute Gymnastics Test
Take 10 minutes to complete 2:00 of max effort of one of the following movements:
Level 1 – Push Ups
Level 2 – Wall Walks
Level 3 – Kipping Handstand Push Ups
Level 4 – Strict Handstand Push Ups
Video courtesy of Power Monkey Fitness.
So, have a running clock for the first 10 minutes, after warm-ups, to use 2 minutes in that 10 to get max reps on one of the 4 levels listed. How you spend that 10 minutes is up to you. Prep a little, prep a lot, either way, make sure you use an unbroken 2 minutes to hit max reps on the movement in your level. Our goal is to work on getting comfortable in our handstand position and doing work in that position.
WOD:
21-18-15-12-9-6-3:
Toe2Bars*
*After every round of T2B, complete 50’ Burpee Broad Jumps
Video courtesy of Barbell Shrugged.
As we’ve talked in the past, keeping the core tight and shoulders engaged is some keys to making the Toe2Bars effective. For the burpee broad jump, it is up to you how you want to approach the broad jump. You can do as the video shows, make them small hops and quickly drop for your next burpee, or try to make them jumps as long as possible so you don’t have to do as many burpees. Which one should you do? The one that allows YOU to finish the fastest.
Scaling Options:
Toe2Bar -> Alt Single-leg T2B -> Kipping Knee Riase -> Strict Knee Riase -> Laying Toe2Rig -> V-Ups
Burpee Broad Jumps -> Burpee to lunge or 2 steps
Joint Strike CrossFit 