WOD: Friday 220114

Welcome newest member, Amy! Make sure to say hi if you see her in class.

• Points of Performance & Coaching Cues

-Power Snatch Cycling: Lead with the chest up as we go back to the floor. By working with this cue we will keep athletes focused on a quality set-up position into the next rep.

-Chest-to-bar Pull-ups + Toes-to-bars: Work to stay as fluid and relaxed as possible in order to create less tension in the forearms as this workout will challenge grip a lot.

• Scaling Considerations

-Deadlifts: The focus today is to challenge the loading from the floor, but if athletes have any issues or have been experiencing back pain we should find a better option. Lifting off blocks, moving to a sumo deadlift, or even hitting a hex bar deadlift could be very effective for scaling the deadlift today.

-Power Snatches: moving to a dumbbell version or the hang power snatch would be the ideal variations before moving to a kettlebell swing variation if the overhead mobility is creating too big of a concern.

-For the gymnastics components we want to find an option that is closest to the prescribed while still challenging athletes and keeping them within the time domain to stay feeling successful and progressing.

For the pull-ups we could go to a banded strict pull-up or ring row and for the toes-to-bars we can go to knee to elbows, strict knee raises or even v-ups.

Strength, Deadlift:

Deadlift 1x5 at 75% 1RM

Deadlift 1x3 at 80% 1RM

Deadlift 1x1 at 85% 1RM

Deadlift 1x1 at 85% 1RM

Deadlift 1x1 at 85% 1RM

0:00-8:00 - "The Black Lung" - Part 1

15-12-9 reps, for time of:

Power Snatch, 95/65 lbs

Chest-to-bar Pull-up

Time domain: 4-7 mins

8:00-16:00 - "The Black Lung" - Part 2

15-12-9 reps, for time of:

Power Snatch, 115/75 lbs

Toes-to-bar

Time domain: 4-7 mins

Accessories

5 rounds of:

Sandbag Carry, pick load, 100 ft

Handstand Hold, 30 secs

Max effort Chin Over Bar Hold