WOD: Friday 230929
Extremely photogenic mid-workout pic of you Staver. What’s the secret to being this happy mid-wod?
• Coaching Notes
We have a hero workout in the mix today with "The Lyon". This is a re-test from earlier this year and a great mixed barbell conditioning piece that will move towards a moderate heavy barbell load that should allow for quick singles on the Squat Cleans and then move into unbroken sets of Shoulder to Overhead. If that does not seem feasible, but your athletes are looking at Rx'ing this workout suggest that they move to a lower weight and go down to Level 2 in order to stay within the time domain and stimulus we are looking for.
Spend some time going through the primer today for the barbell which will set-up quality positions and movement leading into the workout. This is the time to dial things in rather than constantly cueing and adjusting athletes during the workout.
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• Points of Performance, Coaching Cues, & Scaling Modifications
-Squat Clean: 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 Overhead : 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 db push press or strict press
-Burpee Chest to Bar Pull-ups: Stay under the bar and ideally we have a bar 6’’ 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.
metcon: the lyon
5 rounds, each round for time, of:
7 Squat Cleans, 165/115 lbs
7 Shoulder-to-Overheads, 165/115 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 part a:
5 rounds of:
1 set at 25% of max Strict Deficit Handstand Push-ups
-- then --
5 rounds of: 1 set at 25% of max Kipping Deficit Handstand Push-ups
accessories part b:
3 rounds for quality of:
12 Chest Supported Dumbbell Rows, pick load
12 Hollow Body Weighted Maltese Raises, pick load
12 Floor Dumbbell Pull Overs, pick load