CFDC
Strict pull-ups 6-6-6(f)
Dips 8-8-8
Tumbling practice: 20 minutes of practicing variations of forward and backward rolls (including burpees mixed in!)
Handstand practice: 20 minutes of practicing variations of handstand facing the wall (including band assistance)
Metcon: Complete 5 rounds of:
5 overhead dumbbell step-ups (L) (50#)
5 overhead dumbbell step-ups (R)
10 V-ups
10 supermans
Notes: One of the most fun classes we've had in a long time. I started off class in a bad mood because my strict pull-up numbers have really slipped. Feels like I'm doing weighted pull-ups right now. Dips felt decent, but I kept it to sets of eight just to get the progression started. Tumbling was incredible. It seems so childish, but it felt so healthy and natural. Tom and Chris think it really helps with body awareness. Handstands were also fun to work. I liked the variations because I didn't have to worry about numbers and meeting certain expectations -- it was more just "playing." Metcon wasn't really "for time," since I don't like rushing these types of movements. Supermans, for example, should be held for at least a one-count at the top; therefore, doing them "for time" is pointless because it encourages you to rush the movements. Same thing with step-ups. Emphasis is on maintaining midline stability and building leg strength, not rushing the movements.
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