WOD: Friday 221223
Hope you didn’t beat your mom on too many workouts Auggie. You might be on the naughty list if you did.
• Daily Focus
The 12 Days of Fitness WOD is always a fun one and a good challenge going into the holiday weekend. We built out this workout today to focus on utilizing 1 barbell per person with a limited load in order to maintain good class sizes as well as keep the flow of the workout moving smoothly and the ability for it to be accomplished within the hour of class time. This workout is heavy on barbell cycling and muscular endurance work with the goal of having the workout flow well from movement to movement.
⎯⎯⎯⎯⎯⎯⎯⎯⎯⎯⎯⎯⎯⎯⎯⎯⎯⎯⎯⎯⎯⎯⎯⎯
• Points of Performance, Coaching Cues, & Scaling Modifications
Wall Walks: Move with straight arms and work to maintain a strong midline by tucking the pelvis, while pressing the chest through the arms as we move to the wall.
-Scale: The focus here is stability on the hands and through the midline. We can sub in a box wall walk or just not go as high up the wall and as inverted in the wall walk.
Run: Pull off the ground and keep the chest tall with a neutral spine. Create tension by pulling your pelvis under your torso and work to keep a quick cadence.
-Run Machine Subs:
200 m Run =
Row/Ski Erg/Bike Erg, 200 m
Strict Press: Press through the entire foot as we drive the bar overhead. Finish over midline with strong lockout overhead. Focus on pinching the shoulder blades together and engaging the lats as we press. This is often a missed component in the press.
-Scale: For the press we can move to a single arm dumbbell strict press or a single arm landmine press for those that have issues with lifting a barbell overhead.
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 an overhead walking lunge or a front squat as the go to alternatives for today.
Burpees: Stay smooth on the burpees and let chest fall to the floor and then jump back or step back feet to hands before jumping to full extension.
Pull-ups: Full extension at the bottom of each rep and chin over bar at the top of each rep. Focus on being rhythmic and relaxed throughout.
-Scale: Sub jumping pull-ups.
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.
Hang Power Cleans: Keep the barbell close to the body and work on that fast turnover and punch into a quality front rack position. The first sets can be relatively quick with the cycling and then we will start to need to reset on each rep in order to increase loads.
-Scale: Sub for dual dumbbell hang power cleans or Russian kettlebell swings depending on the movement quality and athlete.
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.
-Scale: Let's scale to alternating toes-to-bars, then knees-to-elbows, then strict knee raises, and finally move to v-ups or sit-ups if we need an option that is not on the rig.
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.
metcon: "12 Days of Fitness"
12 rounds for time, starting with 1 and adding a movement each round:
1 Wall Walk
Run, 200 m
3 Strict Press, 95/65 lbs
4 Overhead Squats, 95/65 lbs
5 Burpees
6 Pull-ups
7 Thrusters, 95/65 lbs
8 Hang Power Cleans, 95/65 lbs
9 Toes-to-bars
10 Row Calories
11 Power Snatches, 95/65 lbs
12 Bike Calories
Perform just as the "12 Days of Christmas" song is sung. Complete the 1st movement, then the 2nd and 1st, then 3rd, 2nd, and 1st, etc...until all the movements have been completed.
Time domain: 28-35 mins
Time cap: 40 mins
Accessories:
Sleep 8 hours. Eat.