WOD 25 June 2013

25 Jun

photo (2)Level 2

Power snatch 3-3-3-3-3

Double unders – technique work

4 rounds for time:
30 double unders
10 overhead lunges 15/10kg
7 chest to bar pull ups

Level 3: 25/15kg plate

Level 3

Power clean and push jerk 3-3-3-3-3

Pull up 2RM

4 rounds for time:
30 double unders
10 overhead lunges 25/15kg
7 chest to bar pull ups

Improving lockout on handstand and overhead work

CrossFit London (E2) hosted a gymnastics seminar last weekend with Christopher Sommer, author of Building the Gymnastics Body and an elite level US gymnastics coach.

The seminar covered lots of mobility and stretching, some handstand work, more stretching and mobility, ring work, more stretching, parallel bar work, mobility, lever progressions and yes, more stretching and mobility work.

One of the best tips I took away from this day was how to improve poor lockout on handstand. There are plenty of you out there, and me too, who struggle with maintaining a lock out in handstand and overhead.

The advice we were given? Stretch the wrists. A lot! Most of the stretches they went over weren’t new, although the emphasis on keeping the elbows fully locked as you stretched was great advice and not to be afraid to really challenge them. Makes sense since you’re planning on kicking up to handstand and putting the whole weight of your body in to them.

Any wrist stretches you can find are likely to help but if you want to know what was covered then get down to class and ask me. Alternatively get your bum to CrossFit SE11’s new midweek adult gymnastics classes kicking of this evening in Vauxhall. Amelia often uses the same stretches that Coach Sommer went over in her warm ups.

Links and News

Speaking of gymnastics tips. Do you know what piroutte bailing is? Find out here.

The dip. No not the ring dip. The dip you do when you push press, push jerk or split jerk. Lift Big Eat Big discusses it here.

Pin It on Pinterest