WOD: Friday 230602
So, like 5 rounds on the metcon today?
• Daily Focus
We are hitting a gymnastics focused workout today that we are repeating from last May. The goal with this is to develop consistent unbroken sets while also working to develop overall aerobic capacity. By having 90 double unders each round combined with the Echo Bike, breathing and respiration will be challenged as we move into the bar muscle-ups and toes-to-bars.
Let's start off the day with some skills and drills in order to help athletes develop their first bar muscle-up. Even for those that have muscle-ups, let's focus on making them cleaner and linking more. Those not close we can go over correct scaling mods and strength builders during the bar muscle-up skill time.
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• Points of Performance, Coaching Cues, & Scaling Modifications
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. 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.
-Double Unders: Eyes forward and down with gaze out 4 ft in front of you. Keep the hands at the pockets and focus on flicking the wrist twice to create the double under.
-Toes-to-bars: Similar to the rings here, where we are looking for that tight kip glide while keeping the lats active through the swing. Lets scale to alternating toe to bar, then knee to elbow, then strict knee raises and finally move to v-ups or sit-ups if we need an option that is not on the rig.
-Echo Bike: Work to keep the body moving forward rather than side to side. Focus on the push/pull with the arms and pressing down through the legs. Scaling to an Assault Bike of 24/18 or a Bike Erg of 25/20 would be the move today.
metcon: "Bachelor Party"
Complete as many rounds as possible in 18 mins of:
5 Bar Muscle-ups
30 Double Unders
10 Toes-to-bars
30 Double Unders
15/10 Echo Bike Calories
30 Double Unders
Accessories:
4 rounds for quality of:
Hand Over Hand Sled Pull, pick load, 100 ft
6 Ring Dips
10 L/10 R GHD Side Crunches