1/09/2020: Gymnastic Thursday

Strength:

ON A 10:00 RUNNING CLOCK…

Build to Heavy Set of KB Complex:

1 SA KB Deadlift

1 SA KB Sumo DL High Pull

1 SA KB Russian Swing

1 SA KB Hang Clean

1 SA KB Hang Snatch

*Complete entire complex on L-arm then R-arm. After successful completion on both arms, build in load.

WOD:

AMRAP x 7 MINUTES

10 Unbroken Double Unders•

10 Knee to Elbow

5 Strict Dips (Box, Ring or Bar)

*Double Unders increase by 10 reps each Round.

-Rest 2:00–

AMRAP x 7 MINUTES

10 KB Sumo DL High Pull CFC 1 (53/35) CFC 2 (35/26)*

10 Knee to Elbow

5 Strict Dips (Box, Ring or Bar)

*KB SDHP increase by 5 reps each Round.

SCALING REPS, LOADING, VOLUME… Moderate volume today so work on adjusting movements or load as necessary for athletes to preserved the reps and rounds. For athletes that will sub for singles today they will double the reps. So they will perform 20 singles and add 20 each round.

MOVEMENT ADJUSTMENTS... Double Unders -- Have athletes sub for singles and double the reps. Plate hops are also a good sub for today. SDHP -- a few ways to sub today. Athletes can take the SDHP from the hang, or perform sumo DL or Russian KB swings. K2E -- Athletes can sub for knees to triceps and make their best attempts at K2E. Otherwise knees to chest is a good sub. “Knee to elbow” tuck ups on the ground is a good sub for athletes that will not be hanging from the bar. (this is a regular tuck up but at the top of the rep athletes will try to touch the knees to their elbows simulating the added accuracy found in the K2E) Dips -- Banded dips and box dips are great subs for today.