Today’s WOD (work out of the day) CrossFit Tidal Wave in Galveston works on the movements from it’s Gymnastics curriculum during a Strength Deload week. These movements will include handstands or the progression of a handstand and snatches. Handstands and Snatches Strength WOD Every minute on the minute 1minute Handstands Practice (Focus on progressing to the next phase of handstands) 1minute Double Unders Coaches Corner: The Handstand progression typically follows these points; Master the ability to hold dumbbell over head for time while maintaining a tight core with alignment. Master the pike on a box Master the wall hold walk up ( Nose and toes) Master the Kick Up Progress to Free Standing WOD (Workout of the day) 10 minute AMRAP 30 DB Walking Lunges (Steps: 45/25) 10 DB Snatches each side Rounds and Repetitions for Score
A unilateral theme today. Both movements are one sided so that glaring weaknesses will come to light as well as hip mobility issues that arise during lunge pattern movements. *Look for excessive femoral rotation, the foot caving in, or internal tibial rotation during movement.