WOD: Friday 230721
Great way to end the week with some Deadlifts.
• Daily Focus
The warm-up today is meant to be short and to the point in order to warm-up the positions for the Deadlift as well as get ready for the Bar Muscle-ups in the conditioning piece to finish off the day. We want to spend time warming up specifically for the Deadlift and getting to working loads by just hitting some triples then quick singles, loading the bar to 85%. There is a lot of time spent here on the Deadlift so make sure to keep that in mind when planning how you are going to tackle any points on the Bar Muscle-up. Because this is week 7 we are less concerned about the progressions as we have hit those in depth in weeks past, so talk more through the intended stimulus and what we want to see today for scaling opportunities that will move the needle forward in either our skill or strength. A note that we placed a hard time cap on this one today with the knowledge that everyone won’t finish this workout and it may feel a little bit more like an Open Workout where its reps at the end that is the true score for most.
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• Points of Performance, Coaching Cues, & Scaling Modifications
-Calorie 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. Scale to 66/50 Calories on the Assault Bike or 70/55 Calorie Bike Erg
-Deadlift: Keep the bar close and have the hips and torso rise at the same time during the deadlift. We also want them to descend in a similar fashion by keeping tension against the barbell rather than letting the barbell pull you down to the floor. We should first move to a sumo deadlift or hex bar deadlift in order to change to a position that is more appropriate for those athletes with limited mobility in the hamstrings while still being able to lift the same load. The next scale would be to sub out a dual dumbbell or dual kettlebell Romanian deadlift in order to limit pulling off the floor with excessive loads.
-Bar Muscle-up: 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.
strength:
Every 4:00, 4 Sets:
1x [ 2 Deadlifts + 2 Deadlifts + 1 Deadlift ], 85% 1RM
1x [ 2 Deadlifts + 2 Deadlifts + 1 Deadlift ], 85% 1RM
1x [ 1 Deadlift + 1 Deadlift + 1 Deadlift ], 90% 1RM
1x [ 1 Deadlift + 1 Deadlift + 1 Deadlift ], 90% 1RM
metcon: "Jailbreak"
For time:
70/55 Bike Calories
30 Deadlifts, 225/155 lbs
30 Bar Muscle-ups
Time domain: 9-13 mins
Time cap: 14 mins
Accessories:
3 rounds for quality of:
10 L/10 R Peterson Step-ups
10 L/10 R Adductor Sliders
10 Slider Hamstring Curls
10 L/10 R Slider Cross Under Lunges