WOD: Friday 220805

Thrusters are basically the standing version of a handstand push up, so in theory Kyle, this workout should be right up your alley.

• Daily Focus

We are building into 10 singles in the range of 70-80% 1RM to keep the central nervous system firing, while allowing everything to recover before going into our test week next week. We will then be getting into a classic CrossFit triplet with thrusters, bar facing burpees, and double unders. This workout has a similar feel to the Open workout 17.5 back in the day. Stay fast and stay smooth!

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• Points of Performance, Coaching Cues, & Scaling Modifications

Thrusters: We want to see the barbell on a good front rack position with the elbows out and in front of the bar. Work to keep vertical out of the squat and drive forcefully through the ground to create a strong vertical drive on the bar.

-Scale: We can move to dumbbell thrusters or lighten the load today to work on better form and maintain a high cycle rate.

Bar Facing Burpees: Stay low to the bar and jump feet laterally close to the bar before jumping over the bar and rotating.

-Scale: Scale to a traditional burpee or a box elevated burpee.

Double Unders: Eyes forward and down with gaze out 4 ft in front of you. Keep the hands at the pockets and focus on flicking the wrist twice to create the double under.

Clean & Jerks: Set-up with eyes forward, pulling body to the bar. Brace and breath before pulling smooth off the floor and then fast through the hips. Catch with fast elbows and a quality front rack position with the barbell firmly across the shoulders. Adjust hands, settle, and breath, before tightening down and working for a good dip drive and punch into the split jerk. Recover front foot back, then back foot front.

–Scale: We would like athletes to hit good positions and work on the technique with the barbell here. For new athletes, pulling off the floor from the get-go is not the ideal place to start. Let’s move to a complex here of (hang power clean + front squat + jerk). Keep loads light and go for the same rep scheme as the athletes doing the full clean and jerk. This will give some more time to practice the movement.

Weightlifting: Clean & Jerk

Every 90s for 15min

1 Clean & Jerk, pick load

Loads at 70-80% 1RM (no higher than 80% 1RM).

MetCon: "Scarface"

10 rounds for time of:

7 Thrusters, 95/65 lbs

5 Bar Facing Burpees

30 Double Unders

Time domain: 10-15 mins

Time cap: 15 mins

Accessories:

3 rounds for quality of:

8 L/8 R Single Arm Dumbbell Strict Press, pick load

12 Goblet Cyclist Squats, pick load

8 L/8 R Single Arm Single Leg Romanian Deadlifts, pick load