WOD: Friday 230421

• Daily Focus

We have built out the day to follow pretty easily from the strict press complex directly into the workout The Lyon. The goal being that we will warm-up the movements to get the barbell from the floor to the shoulder, then perform the strict press complex. This will prime the clean and help us get ready for the shoulder to overhead (push jerk ideally). Once we establish the heavy the movement pattern will essentially create a drop set style fashion for more speed and power with the push jerk even if it is at a slightly heavier load. The goal today is to have our athletes maintain exceptional form even as they get tired and fatigue sets in.

“I love inside jokes. I hope to be a part of one someday.” -Michael Scott

⎯⎯⎯⎯⎯⎯⎯⎯⎯⎯⎯⎯⎯⎯⎯⎯⎯⎯⎯⎯⎯⎯⎯⎯

• Points of Performance, Coaching Cues, & Scaling Modifications

Squat Cleans: Keep chest tall on the set-up of each squat clean. The barbell should stay close and come up with the body working into full extension before pulling underneath into the squat clean. Really work to hit that good quality triple extension before working into the bottom of the squat. We can sub out a hang power clean + front squat or even just a hang squat clean if positions or lower back problems are exacerbated by pulling from the floor.

Shoulder-to-Overheads: These reps should ideally be done as push jerk by setting up in a strong front rack position with full grip on the bar, dip underneath punch with a firm lockout then stand to extension before letting the barbell fall directly back to the front rack as you dip to punch right into the next jerk. Continue this cycle for the duration of the reps. We can move to a push press, but the thought is that the thruster will fatigue the arms and we will need to stay with a jerk in order to maintain efficiency. Scale to a light strict press or dual dumbbell push press or strict press.

Burpee Chest-to-bar Pull-ups: Stay under the bar and ideally we have a bar 6 inches above reach and we can jump into the chest-to-bar pull-up. Keep a cadence and rhythm here today. Scale to burpee pull-ups or burpee jumping pull-ups in order to maintain the correct stimulus.

strength:

Every 2:30 for 12:30.

1x [ 1 Strict Press + 1 Dead-Stop Strict Press + 1 Strict Press ], pick load

metcon: The Lyon

5 rounds, each round for time, of:

7 Squat Cleans, 165/110 lbs

7 Shoulder-to-Overheads, 165/110 lbs

7 Burpee Chest-to-bar Pull-ups

Rest 2 mins between each round.

Ideally, use a pull-up bar that is 6 inches above your max reach when standing.

Capt. David Lyon, 28, of Sandpoint, Idaho, was killed by an improvised explosive device in Kabul, Afghanistan, on Dec. 27, 2013. Lyon was a member of the 21st Logistics Readiness Squadron at Peterson Air Force Base in Colorado Springs, Colorado. He was a 2008 graduate of the Air Force Academy, where he became well known for his athleticism, leadership and strength of character. He was a sports standout in high school and at the Academy, and while serving in the Air Force, he inspired many to start CrossFit. He is survived by his wife, Capt. Dana Lyon, and many other friends and family members.

Accessories:

5 rounds of:

8 Kettlebell Z Press, pick load

Max effort Wall Facing Handstand Holds