General Warm-Up
1:30 Cardio Choice
2 x
5/5 KB Windmills
5 Inchworm Push-Ups
10 Slow Plank Shoulder Taps (Focus on Weight Shifts)
10 Down Dog Toe Touches
:15 Hollow Hold
Specific Prep
Wall Walk + 8-10 Shoulder Taps or Weight Shifts
Kick Up + 10-15 Handstand Hold w/Scap Elevation / Compression
Then move into coach specific progressions
GYMNASTICS SKILL: HANDSTAND SKILL MEDLEY
Spend 10-15 Minutes
Freestanding Handstand
Parallette Handstand Hold
Pirouettes
Handstand Box
This is time to have fun with different skills and work into different progressions on the day. For some athletes it is just a win to kick up against the wall and hold balance there. For others with high-level skills, this is the time to play with complexity. We are sticking to the heart of the CrossFit Games where odd skills come up and athletes have to learn on the fly. This is also at the very fabric of CrossFit itself where "Learn New Skills" is at the heart of coaching, athleticism, and keeping us young at heart. Coach the room with energy, meet every athlete at their level, and celebrate every progression no matter how small.
"Echo Press"
For Reps
5 Sets:
1:30 AMRAP
15/11 Calorie Echo Bike
Max Dumbbell Bench Press in Remaining Time
Rest 1:30 Between Sets
Score = Total Dumbbell Bench Press Reps
Dumbbells: 22.5/15kg
Goals: 10-15 Dumbbell Bench Press Reps per Set, 50-75 Total Reps
Stimulus: Anaerobic / Horizontal Pressing Stamina
RPE: 8.5/10
Primary Objective: Complete the calorie target on the Echo Bike with enough time remaining to get 10 or more quality dumbbell bench press reps, transitioning from bike to bench in under five seconds every set.
Secondary Objective: Maintain consistent pressing volume across all five sets, holding form and range of motion through the later sets as the triceps and shoulders begin to accumulate fatigue.
For Quality:
3 Sets:
20 Banded Tricep Extensions
10 Dual Dumbbell Chest Flys
20 Banded Bicep Curls
