WOD: Friday 230127

I’m holding onto this week like Matt’s pinky is holding onto that bar. Barely.

• Daily Focus

We are hitting a fun little push + pull classic strength combo to kick things off today. The push press will be held at 80% across for 4 sets of 5 reps while combining that with a controlled working weight across for the bent over row. Once we tackle that we want to go through some specific toes-to-bar progressions as well as touch on different techniques for the Single dumbbell box step overs as well as the clean and jerks. The goal as a coach is to find a way to get athletes to learn how to be as aerobic as possible with these movements. That means developing efficiency which will allow movements to be more fluid which will keep the breath more consistent throughout.

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• Points of Performance, Coaching Cues, & Scaling Modifications

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

-Scale: Sub a strict press or single arm dumbbell strict press in order to limit overextension of the spine.

Bent Over Barbell Rows: Bar should be held just below the knees keeping the back at a table top position. We will then row the bar to the sternum with control and then let the eccentric be smooth before pausing and then pulling again to the sternum.

-Scale: Dual dumbbell bent overs rows or single arm dumbbell rows.

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.

Single Arm Dumbbell Hang Clean & Jerks: Cycle the dumbbell between the legs by popping through the hips to the shoulder and then extending at the hip and punching under the dumbbell. The dumbbell should finish over the midline of the body with the bicep by the ear and the elbow locked out.

-Scale: The biggest scale for this one would just be to scale the load, or scale to a single arm dumbbell hang clean if the overhead position is a problem.

Single Dumbbell Box Step-ups: Hold the dumbbell in the right hand as you step-up with your left leg, complete all reps fully extending on the box, then hold the dumbbell in your left hand as you step on the box with your right leg for all the reps, fully extending on top of the box to complete each rep.

-Scale: Lighten the load, reduce the height, or move to a walking lunge or air squat variation if the step-up creates pain.

strength:

Every 3 mins for 12 mins do:

5 Push Press, 80% 1RM

10 Barbell Bent Over Rows, pick load

metcon: "Sully"

Complete as many rounds as possible in 14 mins of:

14 Toes-to-bars

14 Single Dumbbell Box Step-ups, 50/35 lbs, 24/20 in

7 L/7 R Single Arm Dumbbell Hang Clean & Jerks, 50/35 lbs

Goal: ~5-6 rounds

Accessories:

5 rounds for quality of:

8 Chest Supported Trap-3 Raises, pick load

8 Cuban Rotations, pick load

10 Hollow Body Weighted Maltese Raises, pick load