Thursday

220428

Workout of the Day

53

For time:

10 wall walks
30 box jumps
30 strict knees-to-elbows
30 box jumps
30 strict toes-to-bars
30 box jumps
10 wall walks

♀ 20 in ♂ 24 in

Post time to comments.


Scaling:
If you are not proficient in the handstand, review the article “Handstands,” and practice the drills provided as well as the safety tips for bailing out. Reduce the range of motion on the wall walks to a distance you can comfortably support yourself in while inverted. For example, begin the movement in a plank with your feet touching the wall, walk your feet up the wall while keeping both hands on the ground, then walk your feet back to a plank.

Intermediate Option:
For time:
10 wall walks
30 box jumps
20 strict knees-to-elbows
30 box jumps
20 strict toes-to-bars
30 box jumps
10 wall walks

♀ 20 in ♂ 24 in

Beginner Option:
For time:
10 scaled wall walks
30 box jumps
30 hanging knee-raises
30 box jumps
30 hanging knee-raises
30 box jumps
10 scaled wall walks

♀ 12 in ♂ 18 in

The Wall Walk

The wall walk is an excellent tool for introducing the basics of inversion. Coordination and upper-body strength are both challenged as the athlete experiences and strives to maintain fundamental elements of the handstand position. Despite the challenges inherent in being inverted, the athlete remains supported by three points of contact on the floor, wall, or a combination of the two throughout the entire movement. The wall walk can be the first step in a journey toward handstand mastery or a tool for skill development in athletes of any level.

WatchThe Wall Walk

The Strict Knees-to-Elbows

2

When performed without kipping, the knees-to-elbows places huge demand on the midline to raise the lower body while also requiring a high level control, both on the way up, and on the way down. A lazy uncurling of the legs on the descent will quickly lead to a wild swing, requiring the athlete to pause and recenter themselves.

Watch The Strict Knees-to-Elbows

The Strict Toes-To-Bar

The strict toes-to-bar is a staple in the conditioning programs of many gymnasts. Although a relatively non-technical movement, performing it well demands trunk strength, flexibility, and control. Pushing into the bar with straight arms allows you to use the strength of the upper body to assist with elevating the legs. Make sure to keep the legs together and as straight as flexibility will allow.

Watch The Strict Toes-To-Bar

Comments on 220428

56 Comments

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Clint Michael
August 30th, 2022 at 2:33 am
Commented on: 220428

20:38 - Rx’d

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Diego Iriberri
August 5th, 2022 at 5:33 pm
Commented on: 220428

18:58

ktw estrictos

t2b 4 estrictos, el resto t2r con kip

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Morgan Greene
May 24th, 2022 at 5:36 pm
Commented on: 220428

15:35; not exactly strict T2B

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Jeff Chalfant
May 19th, 2022 at 9:28 pm
Commented on: 220428

17:58 as rx’d. Chi’s warmup. 10-8-6-4-2 on kte, and 5’s on ttb. Roughly 10 at a time on box jumps but I was all over the place.





180#43%176cm

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barbara waltz
May 15th, 2022 at 10:44 am
Commented on: 220428


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Jeffrey Howard
May 6th, 2022 at 4:04 pm
Commented on: 220428

M/26/5'8"/170lb

CrossFit AFK


23:00 - Rx (Did sets of 3 on the strict K2E and strict T2B. Rested as needed to be able to do quality reps. A year ago I would not have been able to get through this like I did today. #CrossFitworks. Stamina up the wazoo on this one.)

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evelyn coleman
May 6th, 2022 at 12:39 am
Commented on: 220428

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John Tait
May 5th, 2022 at 12:30 am
Commented on: 220428

16:53 Rx

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Alexandre Crick
May 4th, 2022 at 12:12 pm
Commented on: 220428

Sc. 13:12

did kipping K2E and T2B


https://youtu.be/mPxNa6F9OPA

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Aaron Brumit
May 3rd, 2022 at 7:25 pm
Commented on: 220428

intermediate but did k2e instead of t2b

18:44

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Witchy Desormo
May 3rd, 2022 at 3:08 pm
Commented on: 220428

10 Scaled Wall Walks

30 Box Jumps

30 Hanging Knee-raises

30 Box Jumps

30 Hanging knee raises

30 Box Jumps

10 Scaled Wall walks


Time: 12:33

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Ralph Keeley
May 3rd, 2022 at 4:40 am
Commented on: 220428

M/36/6'/172#


18:13 Rx


Deo gratias

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Ryan Smith
May 2nd, 2022 at 8:22 pm
Commented on: 220428

14:28 Scaled to Intermediate

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Jon Friedland
May 1st, 2022 at 4:25 pm
Commented on: 220428

23.59. Wall walls gripping 5# weights to 14” from wall.

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Andrew Gunn
May 1st, 2022 at 4:18 pm
Commented on: 220428

Beginner:


Practiced one wall walk and felt my foot going through the basement wall. Might need to put up some plywood.


10 strict press 45#

30 box jump 18”

30 knee raises


Not sure on time.


38yo 5’10 232#



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Sawyer Ferguson
May 1st, 2022 at 3:32 pm
Commented on: 220428


(edited)
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Sawyer Ferguson
May 1st, 2022 at 3:32 pm
Commented on: 220428

8:41 Rx

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Dave DeCoste
May 1st, 2022 at 3:07 pm
Commented on: 220428

14:41 Rx

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David Swicegood
April 30th, 2022 at 3:29 pm
Commented on: 220428

Woof. 28:15


10 wall walks to thighs and chest on wall

3x

[30 box jumps to 18 in

30 knee raises]

10 wall walks

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Chris Meldrum
April 29th, 2022 at 5:31 pm
Commented on: 220428

As rx’d, 18:56.


Got COVID over the weekend (tested positive Wed), but feeling a bit better today and wanted to get the body moving again.  Took this at a reasonable pace, resting in places I normally would push through.  Did step-ups instead of jumps.


49m/5'10"/180

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Kyle Evans
April 29th, 2022 at 1:52 am
Commented on: 220428

10:29 Rx

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Chris Newcomer
April 29th, 2022 at 1:29 am
Commented on: 220428

16:43

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Lincoln Kerger
April 28th, 2022 at 11:54 pm
Commented on: 220428

Intermediate Scale + subbed tuck jumps for box jumps (no box)

14:04

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Troy Bruun
April 28th, 2022 at 10:36 pm
Commented on: 220428

Intermediate: 10:03

with 20” box


GWU: 3rds

20 JJ’s/10 V-ups/5 Pike walk&pushup/1min Echo Bike


SPWU: Wall Walk WU’s

Jump practice

K2E & T2B practice


COOL DOWN: wrists&shoulders

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Antonio Alves
April 28th, 2022 at 10:26 pm
Commented on: 220428

Modified:

--

10 scaled wall walks

30 jumping lunges

30 hanging knee raises

30 jumping air squats

30 toes to dumbbells

30 weighted bench step-ups w/ 15 kg DB

TIME 20' 28''

Then: wall-facing handstand hold for as long as possible: 2' 36''

--

5 km hilly run in the early hours.

Peace.

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Fabian Delaflor
April 28th, 2022 at 9:58 pm
Commented on: 220428

For time

10 wall walks

30 box jumps 24”

30 hang knee raises

30 box jumps 24”

30 hang knee raises

30 box jumps 24”

10 wall walks

18:05

khristine 11:24

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Tami Atwell
April 28th, 2022 at 9:53 pm
Commented on: 220428

18:55

10 mod wall walks

30 box jumps/steps

30 hanging knee raises

30 box jumps/steps

30 hanging knee raises

30 box jumps/steps

10 mod wall walks

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James Gentile
April 28th, 2022 at 9:47 pm
Commented on: 220428

17:26 RXd.


Wall walks and T2B being the hardest parts.

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Brian Louchis
April 28th, 2022 at 9:39 pm
Commented on: 220428

19:19 Rx

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Christopher Voght
April 28th, 2022 at 9:25 pm
Commented on: Workout Tips

Intermediate Option:

For time:

10 wall walks

30 box jumps

20 strict knees-to-elbows

30 box jumps

20 strict toes-to-bars

30 box jumps

10 wall walks

♂ 24 in


14:47

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James Hollyday
April 28th, 2022 at 9:20 pm
Commented on: 220428

16:40 rx

m/33/6’0/197


underestimated the wall walk

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James Hollyday
April 28th, 2022 at 9:19 pm
Commented on: 220428

16:40 rx.

understimated the wall walks

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Coastie Nick
April 28th, 2022 at 8:16 pm
Commented on: 220428

Rx’d: 19:44

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Brendan Kearney
April 28th, 2022 at 7:33 pm
Commented on: 220428

13:33 Rx

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Charlie Pokorny
April 28th, 2022 at 6:54 pm
Commented on: 220428

14:54 Rx'd

m/54/5'11"/190#

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Bella Cittadino
April 28th, 2022 at 6:23 pm
Commented on: 220428

16:28 RX

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Gavin Oelofse
April 28th, 2022 at 6:13 pm
Commented on: 220428

21 minutes to complete beginner option. Just glad i didnt give up

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Eric Poston
April 28th, 2022 at 5:59 pm
Commented on: 220428

15:38

Did 5 wall walks instead of 10 at begining and end, arms in straps for elbow to knee.


M/43/5'8/190

(edited)
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Steve Day
April 28th, 2022 at 5:54 pm
Commented on: 220428

14:35

box jumps to ~20” bench

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Luis Oliveira
April 28th, 2022 at 5:17 pm
Commented on: 220428
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Jim Rix
April 28th, 2022 at 4:49 pm
Commented on: 220428

Intermediate scale, except 3 wall walks at the start and finish. Those are tough on my back. Arms in straps for K2E and TTB.

13:53


59/5’8”/156

(edited)
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Brett Eckles
April 28th, 2022 at 4:19 pm
Commented on: 220428

15:37 Intermediate version



M/29/6’1”/200lbs

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Sam Meixell
April 28th, 2022 at 2:13 pm
Commented on: 220428

21:19

10 wall walks

30 box jumps, 20"

20 knees-to-elbows

30 box jumps, 20"

20 toes-to-bars

30 box jumps, 10"

10 wall walks

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Jonathan Elmore
April 28th, 2022 at 2:02 pm
Commented on: 220428

THAT SUCKED !!!

18:27 I even used straps, I could get my breathing under control. Differently will work this one into my two a days.

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Stacey Thompkins
April 28th, 2022 at 2:02 pm
Commented on: 220428

M/47/6'2"/185#


Intermediate

17:47

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Michael Arko
April 28th, 2022 at 1:53 pm
Commented on: 220428

Not really strict K2E nor T2B: 14:32

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Amedeo Alessio Cerea
April 28th, 2022 at 1:49 pm
Commented on: 220428

17:16 Scaled

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Charles Meyers
April 28th, 2022 at 1:18 pm
Commented on: 220428

Beginner Option:

For time: 18:10

10 scaled wall walks

30 box jumps

30 hanging knee-raises

30 box jumps

30 hanging knee-raises

30 box jumps

10 scaled wall walks

18 in

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Randy Crooker
April 28th, 2022 at 12:58 pm
Commented on: 220428

Rx 17:55

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Sam K
April 28th, 2022 at 11:42 am
Commented on: 220428

18:08


5:45a in park. Knees to elbows may not have been perfect but tried to maintain t2b. Walked up 6x6 of pull up bar. Jumped on knee height wall.

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Benoît Silvestre
April 28th, 2022 at 8:01 am
Commented on: 220428

15'01" 🇨🇵

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David Kearsey
April 28th, 2022 at 2:17 am
Commented on: Workout Tips

Captain Canada !!!

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Chris Sinagoga
April 28th, 2022 at 1:52 am
Commented on: 220428

Champions Club Scaling Notes


RANT

As with some previous workouts, "strict" can mean a lot of different things. The absence of an intentional kip can be one extreme, while zero non-essential moving parts the other end. Makes these difficult workouts to retest, but very useful to include.


WORKOUT THEMES

Medium and medium (I say medium load because movements are strict). Strength and stamina major limiting factors. Pulling from the hips, jumping with elasticity, and overhead pushing are also themes.


ASSUMED

You are a little bit shaded towards gymnastics strength being in your wheelhouse.


MAIN DECISION

Mix intensity and practice, or go for all of one or the other?


TECHNIQUE SCALE

AMRAP in 15 minutes of:

15 box jumps (touch-and-go)

10 kipping toes to bar or k2e (cut ROM to keep rhythm)


CONSISTENCY SCALE

For time:

20 wall walks

60 strict knees to elbows

90 box jumps


INTENSITY SCALE

As is, box jumps have to be straight through or start over. Use box jumps as the "conditioning" then use that fatigue to challenge the "strict" nature of the other movements.


MY STUFF

16:27. As listed, except subbed 60-ft. handstand walk for wall walk for no other reason than it's more fun.


GENERAL FEAR LEVEL: 5

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QiHui Xing
April 28th, 2022 at 12:48 am
Commented on: 220428
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Ferdinand Rosenberg
December 29th, 2019 at 8:39 am
Commented on: The Strict Knees-to-Elbows

Anyone have some info on the bent elbows vs. straight elbows? Pros, cons or do both?

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Juan Acevedo
December 29th, 2019 at 11:52 pm

Try to keep the arms as straight as possible. This would be harder but it will engage the muscles of the back more than the muscles of the arms. A small amount of elbow flexion will most probably happen regardless.

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