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Varying the plane of motion

Nick | 10/21/2013 | 8

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Push ups and pull ups are staple movements in CrossFit. In many ways they are very similar. They both involve a rotational movement of the shoulder and flexion and extension of the elbow. The easy-to-spot difference is that the push up engages the load through the extension of the elbow while the pull up engages it through the flexion. Or, simply, one is a pushing movement and one in a pulling movement.

Another difference is the plane of action. In a pull up, we engage through a vertical plane, where in a push up we engage in a horizontal plane. Today we will be switching this up with two fairly common movements, the handstand push up and the ring row (yes, these are the Rx today). However you might need to scale, keep in mind that we are not just training an upper body pull and push, but doing so in a specific direction.

STR:

Gymnastics AMRAP 16

30 second handstand hold or ME shoulder taps if holds are easy (face the wall for taps)
8 strict toes to bar OR 4 body levers
8 hip extensions OR 4 bridge ups

WOD:

AMRAP 10
12 ring rows (elevate feet so the body is horizontal for Rx)
8 DL (225/165)
4 HSPU

 

8 comments for “Varying the plane of motion”

  1. Kyle R says:
    October 21, 2013 at 10:16 pm

    Photographic evidence of stupid gym tricks. 🙂

  2. Daniel Le Moose says:
    October 22, 2013 at 3:11 pm

    WOD: 5 or 6 rds + 12 (225#, 50# DBs)
    Ring rows started Rx and degraded eventually. Decided to do dumbbell strict presses just cause it’s been a while.

  3. Renee says:
    October 22, 2013 at 8:37 pm

    This one was cool. I liked those strict TTB done with a form I would never have thought of. I plan to keep those in my pocket.

    Tonight I did a strict bar muscle up and kipped TTB for the first time. Surprisingly I was just able to do these without any special coaching. Just never had tried after building the strength, I guess.

    WOD – 3 & 9 Rx

  4. damien says:
    October 22, 2013 at 9:19 pm

    WOD: 4+10 @205#

    HSPUs seemed like a break during this one. Too many ring rows…

  5. christine says:
    October 23, 2013 at 5:26 pm

    j’aime les gymnastiques

    WOD: 3 + 23 w scaled ring rows, 135#, and a messy mix of wall climbs and handstands + pushups.

  6. Olivia says:
    October 23, 2013 at 6:14 pm

    And here I thought it’d be too late to post for yesterday… but if Christine can do it so can I.

    Gymnastics day was super fun. Nick let me do handstand walks instead of shoulder taps and standing bridge down-n-ups (yup, that’s what I’m going to call them) for strength. I was like a kid playing in a playground.

    WOD: 5+7rx. Those ring rows were tough, but at least when I could rest by laying down on the floor. That’s not common in the middle of a wod!

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