WOD: Friday 230324

Why do you look so mad at the floor Brandi? It’s one of your biggest supporters.

• Daily Focus

Today, we are tackling a classic CrossFit Benchmark workout with the emphasis on muscular endurance and stamina. This workout comes down to pacing, but also really benefits the individual with a huge capacity of muscular endurance that can hang onto big sets, while also moving quickly through the air squats. This is a great pre-cycle benchmark to get a good gauge for where we are at heading into Murph Prep with the idea of possibly tackling this one again towards the end of the phase or even doing so interval style with running down the line. So, tell athletes to make notes and log scores today.

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• Points of Performance, Coaching Cues, & Scaling Modifications

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: we are looking for strict banded pull-ups or toenail spot pull-ups today as the primary sub.

Push-ups: Band assisted push-ups is the scale of choice today to allow for more consistency in position on the push-up.

Air Squats: Hip crease below parallel and show full hip extension at the top of each rep.

-Scale: Bodyweight box squat or squat to a med ball in order to ensure correct mechanics and limit bottoming out.

metcon: candy

5 rounds for time of:

20 Pull-ups

40 Push-ups

60 Air Squats

Time domain: 18-25 mins

Time cap: 32 mins

Accessories:

3 rounds for quality of:

Kettlebell Front Rack Wall Sit, pick load, 30 secs

20 Banded Tricep Extensions

10 Dumbbell Upright Rows, pick load