WOD: Friday 230217

CHEST DAY, BEST DAY!

• Daily Focus

We are looking at hitting some good muscular endurance sets on the bench press today. These should be challenging, but doable reps across the board. We will then tackle a fun little AMRAP with a max effort on dumbbell snatches in the remaining time. The goal for this workout is to have two parts of interference workout with both the dumbbell step overs and box jump overs as well as the handstand push-ups into the dumbbell snatches.

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• Points of Performance, Coaching Cues, & Scaling Modifications

Single Dumbbell Box Step Overs: Work on staying close to the box while bracing the midline. This is a good time to practice form and stay smooth on the box step-overs. Work to hold the dumbbell at the side or on the shoulder and see what is the most effective for each athlete.

-Scale: Move to unweighted step overs or step-ups.

Kipping Handstand Push-ups: Create a solid stable tripod with an active shoulder, then move into extension through the kip and flex the butt to keep the hips off the wall.

-Scale: We want to have some tools in our tool box for the handstand push-up. The box pike handstand push-up is definitely our favorite option, but only if the athlete can do it correctly and maintain the proper pressing form. Dual dumbbell strict press is never a bad option and helps those that feel like going inverted will be an issue.

Burpee Box Jump Overs: These should be box facing today and we are looking at staying close to the box and low across with a 2 foot takeoff and 2 foot landing.

-Scale: For this one we want to move to burpee step-ups first and then next to burpees-to-target, and finally just scale to a traditional burpee.

Alternating Dumbbell Snatches: Keep the dumbbell close to the body on the way up as well as on the way down. Switching either above your head or on the way down will limit excess stress on the lower back as we can keep better tension at the floor if we are switching there and unloading before hitting our next rep.

-Scale: Move to a hang alternating dumbbell snatch and lighten the load today or we can move to a Russian kettlebell swing if the shoulders are acting up.

Strength: Bench Press

Complete sets every 2:30 for 15 mins.

Bench Press 1x10 at 60% 1RM

Bench Press 1x8 at 65% 1RM

Bench Press 1x6 at 70% 1RM

Bench Press 1x10 at 62% 1RM

Bench Press 1x8 at 67% 1RM

Bench Press 1x6 at 72% 1RM

Metcon: "Dwarf Fan"

3 rounds, 3 mins each, for max reps of:

12 Single Dumbbell Box Step Overs, 70/50 lbs, 24/20 in

12 Handstand Push-ups

12 Box Jump Overs, 24/20 in

Max reps in remaining time Alternating Dumbbell Snatches, 70/50 lbs

Rest 1 min between each round.

Primary Objective: Allow yourself at least 30 secs on the max rep alternating dumbbell snatches. Secondary Objective: Accumulate 8+ reps each round.

Accessories:

3 rounds for quality of:

10 Barbell JM Press, pick load

15 Dumbbell Overhead Tricep Extensions, pick load