WOD: Friday 220826

Great job last Monday on the all strength day Bri. You thought you were done on the deadlifts but we made you put some more weight on and you crushed it! Let’s keep that energy up!

• Daily Focus

Today, we embark on a benchmark chipper that is sure to challenge the best of us. This workout focuses on light way barbell conditioning and cycling, while also testing our technical capacity on the jump rope as well as our muscular endurance in the legs. The goal today is to prime athletes up, get them moving well and go over the scaling options and stimulus in a good streamline manner before letting them tackle this beast of a workout. Our core finisher today is a burner that will build quickly as the reps move up the ladder. Have fun and get after it.

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• Points of Performance, Coaching Cues, & Scaling Modifications

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. For the hang position we want to keep the same idea but work the barbell only to the knee then back through the hip before coming overhead.

-Scale: Go to hang power snatches and or lighten the load. We could also go to American kettlebell swings or alternating dumbbell snatches for those that are limited with a barbell in their hands.

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.

Devils 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: Go 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.

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.

-Scale: Sub overhead squats to an overhead walking lunge or a front squat as the go to alternatives for today.

Wall Balls: Elbows should stay in front of the body and hip crease needs to pass below parallel. Focus on a good dynamic drive with tension out of the hole as we release the ball.

-Scale: For wall balls, let's first reduce the weight, second reduce the height of the target, and third we can move to a light goblet squat or air squats. If someone has knee issues then sub out light dumbbell push press or strict press.

MetCon: "Scarface"

For time:

50 Power Snatches, 75/55 lbs

100 Double Unders

50 Overhead Squats, 75/55 lbs

100 Double Unders

25 Devil Press, 35/25 lbs

100 Wall Balls, 20/14 lbs

Time domain: 13-18 mins

Time cap: 20 mins

Accessories:

3-6-9-12-15-12-9-6-3 reps, for time of:

V-ups

Russian Twists

Hollow Hold, 1 sec