WOD: Friday 220819

A big shoutout to the CrossFit Games for making sandbag carries more popular. Big fan.

• Daily Focus

We got a real fun one today, but it may take a little more thought in terms of class management and how to space out athletes to make this workout flow well. For the strict press portion we are looking to have athletes go for challenging unbroken sets before picking up a heavy bag and carrying 100 ft in a bear hug position. We will then be moving into a fast chipper style workout. This one may need to be on a little delay for machines. We can probably start the athletes on about a 2 min delay to work through the row, then the bike without getting on top of each other. The workout is meant to be a big shoulder burner that will challenge muscular stamina and conditioning.

⎯⎯⎯⎯⎯⎯⎯⎯⎯⎯⎯⎯⎯⎯⎯⎯⎯⎯⎯⎯⎯⎯⎯⎯

• Points of Performance, Coaching Cues, & Scaling Modifications

Rowing: Initiate the rower as legs, then body, then arms. The biggest focus we want to see is a straight chain path and constant tension throughout the movement. There should be no wobble in the chain.

-Scale: Same distance on the Ski Erg or run, sub double the distance on the Bike Erg.

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.

Dumbbell Push Press: Work on the vertical dip and drive. Dip through the heels and press through the entire foot as we drive the dumbbells overhead. Finish over midline with strong lockout overhead.

-Scale: Lighten the load or go to dual dumbbell incline bench press if the overhead position is limiting.

Devil Press: Chest must touch the floor. Dumbbells can go between the legs (suggested) or go on the outside of the legs as we bring the dumbbells through extension to overhead.

-Scale: Scale to traditional burpees, then dual dumbbell muscle snatches. If the reps are 10 reps this would be 10 burpees then 10 dual dumbbell muscle snatches.

Echo Bike: Scale to a Bike Erg as the go to or scale to a 400 m run.

Strength:

Complete 1 set of both movements every 2:30 for 10 mins.

Strict Press 4x10, using same weight per set

[ Sandbag Carry, 100 ft ] 1-1-1-1, using heaviest weight per set

Strict Press- holding 60-65% 1RM across

Sandbag Carry- heavy

MetCon: "Benjamins"

For time:

Row, 300/250 m

50 Double Unders

25 Dumbbell Push Press, 50/35 lbs

50 Double Unders

Echo Bike, 800/700 m

50 Double Unders

25 Dumbbell Push Press, 50/35 lbs

50 Double Unders

Row, 300/250 m

-- then --

10 Devil Press, 50/35 lbs

Time domain: 9-13 mins

Time cap: 15 mins

Accessories:

3 rounds for quality of:

10 L/10 R Weighted Paloff Press, pick load

20 V-ups

10 L/10 R Side Plank Rotations