WOD: Friday 230728
Happy Friday! Next week is finally Games week! Please make sure to check the VIP page and the schedule for any changes.
• Daily Focus
We are tackling a fun, high skill low volume CrossFit Benchmark workout today. This one brings us back and is a workout that we like to test at least once a year to see where our technical capacity is cycling a Squat Snatch and working into linked Ring Muscle-ups. The goal today is to work into a fast and challenging workout that doesn’t provide a ton of volume, but still creates a fun and challenging environment for our athletes during a deload week.
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• Points of Performance, Coaching Cues, & Scaling Modifications
-Snatch: Chest up and eyes forward at the set-up, stay patient on the first pull off the floor and then accelerate through the hips before catching with a firm punch. As much as it may seem counterintuitive, staying over the bar longer will allow the athlete to get the bar back to the hip contact point better. For the Snatch today we can lower the weight, go to the hang position and just work on really quality positions. If the athlete has some issues with the barbell, or go to Alternating DB Snatch.
-Ring Muscle-up: Work on engaging the lats and having the arch to hollow position create the movement that allows for the hip to drive toward the rings, then pull the feet back underneath you as we throw the torso on top of the rings. We can move to banded ring muscle-ups, box transition ring muscle-ups, or move to a strength progression with strict pull-ups + strict dips, or toenail spot pull-ups + push-ups.
weightlifting & gymnastics:
For quality:
5 rounds of:
1x [ 1 Muscle Snatch + 1 Snatch Balance + 1 High Hang Snatch ], pick load
6 Ring Kip Swings
-- then --
5 rounds of:
3 Squat Snatches, pick load
3x [ 1 Ring Muscle-up Linking Drill + 1 Low Ring Transition ]
metcon: "amanda"
9-7-5 reps, for time of:
Ring Muscle-up
Squat Snatch, 135/95 lbs
Time domain: 5-10 mins
Time cap: 15 mins
Accessories:
Sleep 8 hours, eat all of the food.