WOD: Friday 220318

Coach Craig demonstrating nicely how close we want to keep the bar to our body when doing a Snatch. Nice work Craig.

• Points of Performance & Coaching Cues

-Ring Muscle-ups: Focus on staying tight through the arch to hollow position here. We want to keep the rings close on the transition over the top and focus to pull the rings to the ribs.

-Power Snatches: We want to work on barbell cycling patterns here and keeping the barbell close while also keeping the chest tall as we move to the floor.

-Toes-to-bars: Similar to the rings here, where we are looking for that tight kip glide while keeping the lats active through the swing.

-Overhead Squats: Keep pressing on the bar as we go in and out of the hole of the squat. Press through the elbows and elevate the shoulder blades.

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• Scaling Considerations

-Ring Muscle-ups: The scale today is to move to chest to bar pull-ups and ring dips. The next scale down would be banded strict pull-ups and push-ups to allow for more strict strength accumulation.

-Power Snatches: We should move this to hang power snatch as a good modification for athletes in order to work better form. We could also move to an alternating dumbbell snatch as well for those that the barbell creates some issues overhead with.

-Toes-to-bars: Lets scale to alternating toes-to-bar, then knees-to-elbow, then strict knee raises and finally move to v-ups or sit-ups if we need an option that is not on the rig.

-Overhead Squats: The first alternative should be overhead lunges, next would be front squats, and then we could move to goblet squats if necessary.

“The Revenant”

AMRAP 18 mins:

7/6 Ring Muscle-ups

12 Power Snatches, 95/65 lbs

12 Toes-to-bars

15 Overhead Squats, 95/65 lbs

Goal: 4+ rounds

Accessories

4 rounds for quality of:

Kettlebell Overhead + Front Rack Carry, pick load, L+R 100 ft/R+L 100 ft

Hand Over Hand Sled Pull, pick load, 100 ft

25 Banded Face Pulls