Strength
3 rounds
Wall facing lateral handstand walk steps x 5-10/side.
*diagonal stretch x 10 +:10 hold/side between sets
Then, 2 rounds
Pull up x 4-6
Dip x 8-10
Ring row x 8-10
Pushup x 8-10
Notes
If you are not ready for the wall facing lateral steps then you may do shoulder taps either in a wall facing position or piked on a box.
Be sure to actively take control of your bodyweight with your support arm before moving the other arm on both of these movements.
The diagonal stretch may feel like more of a balance challenge than a stretch at first. Stick with it and try to reach further down on the rear leg as your mobility increases. You can also try to decrease the bend in the back knee as your mobility improves on this movement.
Use a band for the pull ups if necessary. If you this still does not get you to 4-6 reps then consider a harder angle of the ring row for the set of 4-6 and an easier angle for the set of 8-10. Both sets should be challenging though.
You may do you dips from the rings, a matador, between boxes, or from a bench/box. The bench/box method is the easiest and the rings if the most challenging. You can also use a band from the rings/matador to assist this movement. Also use your foot to spot as much as necessary on any of these variations.
Elevate your hands as necessary for a full range of motion on the push ups.
Aim for the top of the rep range on each movement. If you are able to achieve this on both sets this week you may start to make the movements slightly harder next week. Keep in mind that with no rest between movements any small change in difficulty will compound quickly.
Conditioning
3:00-3:00-4:00
18-21 calories
5 wall walks
Max chest to bar pull ups
1:00 between rounds
*If you reach 45 chest to bar reps before time expires, you may stop.
Notes
Today’s metcon is 3 intervals. The first two are 3:00 long and the last interval is 4:00. You will rest one minute between intervals. At the start of each interval, you will complete the calories and wall walks. You will then complete as many chest to bar pull ups as possible in the remaining time.
Your goal is to complete 45 chest to bar before the end of the last interval. If you complete 45 reps before the end of the last interval, you may stop working. Your score will either be the time at which you complete 45 reps, or the number of reps completed total over the three intervals.
The calories should take no longer than about 1:15. If this sounds unsustainable, you can lower the calories to 15-18.
Wall walks should take no longer than about a 1:00. You may lower the number of wall walks or modify the height of the reps.
Instead of chest to bar pull ups, you may do chin over bar pull ups, banded pull up variations, or ring rows. Choose a challenging pull up variation, but one that you are able to complete at least 4-6 reps at a time.