WOD: Friday 230317

Who is Kelly? I need to have a word with them.

• Daily Focus

Today, we are tackling a classic CrossFit Benchmark workout with the emphasis on aerobic capacity/threshold endurance, as well as a huge amount of lower body muscular stamina and endurance. This workout comes down to pacing, but also really benefits the individual with a huge engine that knows how to get into the pain threshold and stay there for a long time. We will be throwing in some classic benchmarks along the way during the next phase of training with the emphasis on getting ready to PR our Murph at the end of May.

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• Points of Performance, Coaching Cues, & Scaling Modifications

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:

400 m =

30/24 Row/Ski Erg/Bike Erg Calories

25/18 Echo Bike Calories

27/22 Assault Bike Calorie

40/32 Airdyne Calories

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: Lets 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.

Box Jumps: Stay close to the box and jump with two feet, land with two feet and hit full extension at the knees and hips on top of the box before jumping or stepping down from the box and repeating.

-Scale: Let's look to scale to step-ups or reduce the height of the box jump to keep the same stimulus of the workout today.

metcon: "kelly"

5 rounds for time of:

Run, 400 m

30 Box Jumps, 24/20 in

30 Wall Balls, 20/14 lbs

Accessories:

5 rounds for quality of:

15 Barbell Hip Thrusts, pick load

15 Prone Lying Banded Hamstring Curls