WOD: Friday 211105
Some beautiful looking toes to bar there Coach Craig? May need to get some pointers from you.
Coaching Notes:
We are starting off the day with a simple front squat at 4x3 @ 65-75% today. This will keep things fresh and allow athletes to recover with the focus on pushing percentages a bit in the next few weeks. We are finishing off the main part of the week with a little tester here. This is a great mix of some high skill gymnastics with classic conditioning. The feel today should remind you a bit of "Helen" 3 RFT, 400m Run, 21 KBS, 12 Pull-Ups for reference. Many of you that have tackled Helen before know that the first round goes by quick and you feel good and then round two hits and the forearm pump is real. Expect grip to be the major limiter here with the combo of DB Snatch, BMU, and Dubs. Work within your strengths. Break up the bar muscle-ups early if you know that muscular stamina is a limiter. Even consider breaking up the DB snatch or double unders to manage fatigue and keep a more steady pace. The workout is really the last 12 BMU, 16 DB Snatch and Run to finish. Hit that well and the workout will go a lot smoother.
Points of Performance:
-Front Squat: Elbows high, knees out, eyes forward, and hips go back and down at the same time.
-Alt DB Snatch: Chest up, hips back at the ground.
-Double Unders: Eyes forward, jumping high, stay piked.
Scaling Considerations:
Today, we are going to need to consider a lot with the scaling modifications. #1 what is the stimulus and if we scale athletes to aggressively will they feel accomplished at the end of the day. #2 a lot of these movements can be tough for the beginner so what will help the beginner athlete feel like they are on the path to getting better. With this we believe working on strict strength is always helpful and finding a jumping eccentric pull-up or burpee pull-up to be very helpful for the bar muscle-up, for the other movements consider scaling volume, loading, then move to a different movement. Single under for 100 reps would be the alternative to 75 double under todays.
Strength: Front Squat
Front Squat 1x3 at 70% 1RM
Front Squat 1x3 at 70% 1RM
Front Squat 1x3 at 70% 1RM
Front Squat 1x3 at 75% 1RM
Rest as needed between sets.
"Carlisle"
For time:
Run, 400 m
16 Alternating Dumbbell Snatches, 50/35 lbs
12 Bar Muscle-ups
60 Double Unders
Run 400 m
60 Double Unders
12 Bar Muscle-ups
16 Alternating Dumbbell Snatches, 50/35 lbs
Run 400 m
Accessories
3 rounds for quality of:
2x [ Passive Hang, 15 secs + Active Hang, 15 secs ]
10 L/10 R Single Arm Dumbbell Chainsaw Rows, pick load
20 Banded Straight Arm Lat Pull Downs
10 Banded Face Pulls