WOD: Friday 231027
I know, a chipper with increasing reps is a bit rude. You’re welcome.
• Coaching Notes
We have a chipper on the docket today with some good old fashion classic mixed modal CrossFit work. The goal here today is to work for a steady state effort on the run and really put emphasis on the movements inside the gym. The challenge here will be the cumulative fatigue on the shoulders and quads by the final couple movements especially after the Burpee Bar Muscle-Ups.
The focus today for class management will be hitting the bar muscle-up progressions as well as talking through technique on the Dual KB Snatch, which is a tricky movement that may take some getting used to at first for a lot of athletes. We can change to a KBS or Dual DB Hang Snatch if necessary to create a more fluid motion or even if we are constrained by equipment.
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• Points of Performance, Coaching Cues, & Scaling Modifications
-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 / per 200m : 15/12 Cal Row/Ski/Bike Erg, 13/9 Cal Echo Bike, 14/11 Cal Assault Bike, 20/16 Cal Airdyne
-Wall Balls: Elbows should stay in front of the body and hip crease needs to pass below parallel. Focus on a good dynamic drive with tension out of the hole as we release the ball. Let's first move to reduce the weight, then secondly reduce the height of the target, and thirdly we can move to light thrusters.
Kipping Handstand Push-Ups: Create a solid stable tripod with an active shoulder, then move into extension through the kip and flex the butt to keep the hips off the wall. We want to have some tools in our tool box for the handstand push-up. The Box Pike Handstand Push-Up is definitely our favorite option, but only if the athlete can do it correctly and maintain the proper pressing form. Dual DB Strict Press is never a bad option and helps those that feel like going inverted will be an issue.
Burpee Bar Muscle-Up: Start underneath the bar and jump up to the bar and find your kip, working to engage 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. Then drop right back to the floor and move right into the next rep.
-Scale: 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. We can sub these in by doing burpees then bar muscle-up progressions or going into a burpee to jumping bar muscle-up progression.
-Box Jump Overs: Stay low and close to the box and remember to breathe. Work to rotate on the box before landing and coming right back to the box to limit excess movement on the floor. Sub Alternating Box Step-Ups or Adjust to a lower height or even lateral plate Hop overs.
-Dual KB Snatch: The Dual KB Snatch is initiated through the hip, working to extend the KB’s fast through the midline and then punching firmly and fast overhead in one motion. Position the KB’s over the midline with a firm locked out position at the elbow. Sub today would be to move to Dual DB Hang Snatch or American KBS.
metcon: "Cruise Control"
For time:
Run, 400 m
25 Wall Balls, 20/14 lbs
Run, 400 m
30 Handstand Push-ups
Run, 400 m
15 Burpee Bar Muscle-ups
Run, 400 m
30 Box Jump Overs, 24/20 in
Run, 400 m
45 Double Kettlebell Snatches, 35/26 lbs
Run, 400 m
Time Domain:
5:00-30:00 minutes
35:00 Cap
accessories:
4 rounds for quality of:
20/15 Deficit Push-ups
Sled Push, pick load, 100 ft
Reverse Sled Drag, pick load, 100 ft