WOD: Friday 230303
Past me here, only one more Open workout to go! Sure hope there are no bar muscle ups and devil’s presses in the final workout…
• Daily Focus
The focus for our alternate workout today is an emphasis on upper body pressing as well as capacity work and a little high skill gymnastics. The goal is to work the technique of the shuttle runs, practice how to be more efficient on the devil press, and then finding pace and rhythm on the bar muscle-ups. Look to see the back half of the workout kick up a bit and have athletes start to slow down on the 10-8, but then pick things back up on the 6-4.
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• Points of Performance, Coaching Cues, & Scaling Modifications
Shuttle Runs: Stay low and touch the tape line with the opposite hand on each rep to keep from spinning in circles.
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 snatch. If the reps are 10 reps this would be 10 burpees + 10 dual dumbbell muscle snatches.
Bar Muscle-ups: Work on engaging the lats and having the arch to hollow position create the movement that allows for the hips to get to the bar rather than a pull with the arms. Too many people focus on pulling when they should think about the body mechanics and actually pressing themselves away from the bar then over the bar by pressing down.
-Scale: We have multiple options we can scale to today. We can do the banded bar muscle-up, box bar muscle-up, low bar banded bar muscle-up, or burpee pull-up for scaling today.
Chest day, best day:
Establish a 3RM in 12 mins.
Bench Press 1x3, using heaviest weight for the set
Bench Press 2x3, using same weight per set
metcon: "Charlie"
For time:
4 Shuttle Runs, 50 ft
4 Devil Press, 35/25 lbs
5 Bar Muscle-ups
6 Shuttle Runs, 50 ft
6 Devil Press, 35/25 lbs
5 Bar Muscle-ups
8 Shuttle Runs, 50 ft
8 Devil Press, 35/25 lbs
5 Bar Muscle-ups
10 Shuttle Runs, 50 ft
10 Devil Press, 35/25 lbs
5 Bar Muscle-ups
8 Shuttle Runs, 50 ft
8 Devil Press, 35/25 lbs
5 Bar Muscle-ups
6 Shuttle Runs, 50 ft
6 Devil Press, 35/25 lbs
5 Bar Muscle-ups
4 Shuttle Runs, 50 ft
4 Devil Press, 35/25 lbs
5 Bar Muscle-ups
Time domain: 12-16 mins
Time cap: 18 mins
Accessories:
5 rounds for quality of:
7 Strict Chest-to-bar Pull-ups
7 Strict Bar Dips