WOD: Friday 230623

Good day to try and get your first bar muscle up! Box, banded or unassisted, doesn’t matter!

• Daily Focus

Today, we are solely focused on getting ready and priming the system for tester style workout. This workout will test leg stamina, grip, and overall aerobic capacity as there is really nowhere to hide today as each movement has a tendency to jack up the heart rate and rapidly increase respiration. We want to really spend some time today going through those progressions and making sure athletes feel that they have a good quality scale for the workout today. We would rather see athletes scale to a movement that allows for speed of repetition rather than just a pure strength movement today for the bar muscle-ups, so take that into account when choosing the correct scale.

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• Points of Performance, Coaching Cues, & Scaling Modifications

-Dumbbell Thrusters: We want to see the dumbbells in a good front rack position with the elbows out and in front of the body and one head of each dumbbell resting on the shoulders. Work to keep vertical out of the squat and drive forcefully through the ground to create a strong vertical drive on the dumbbells. Finish with locked out arms and biceps by ears. We can scale the load here as the primary scale, or go to dumbbell front squats or dumbbell push press, depending on whether the athlete has issues with either overhead movements or squatting movements.

-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.

-Overhead Squats: In order to get the barbell overhead we should either use a behind the neck push jerk or split jerk, then set ourselves up for a quality overhead position by continually pressing up on the bar as we go in and out of the hole of the squat. Press through the elbows and elevate the shoulder blades. We can sub overhead squats to an overhead walking lunge or a front squat as the go to alternatives for today.

-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:

200 m =

15/12 Row/Ski Erg/Bike Erg Calories

13/9 Echo Bike Calories

14/11 Assault Bike Calories

20/16 Airdyne Calories

metcon: “The Great Race”

For time:

Run, 400 m

21 Dumbbell Thrusters, 50/35 lbs

15 Bar Muscle-ups

21 Overhead Squats, 95/65 lbs

-- Rest 2 mins --

Run, 400 m

15 Dumbbell Thrusters, 50/35 lbs

12 Bar Muscle-ups

15 Overhead Squats, 115/75 lbs

-- Rest 2 mins --

Run, 400 m

9 Dumbbell Thrusters, 50/35 lbs

9 Bar Muscle-ups

9 Overhead Squats, 115/75 lbs

Time domain: 18-25 mins

Time cap: 30 mins

Accessories:

3 rounds of:

12 L/12 R Dumbbell Bulgarian Split Squats, pick load

8 L/8 R Jumping Bulgarian Split Squats

Max effort Wall Sit