WOD: Friday 231124

Congrats Kreeger on getting your first of many bar muscle ups!

reminder: only classes today are 8am and 9:15am!

• Coaching Notes

Today, we are tackling our Overhead Squat progression to start things off by hitting some higher volume reps here. We are also starting each set with a 1 sec pause to focus on the tension and position in the bottom of the squat. Have athletes focus on bracing and pressing against the barbell as they come out of the hole on each and every rep, but especially after the pause. We will then move into a workout that has a little bit of an Amanda style feel to it with a lighter barbell and Bar Muscle-Ups. the volume on the Squat Snatch is meant to reinforce proper mechanics, even under duress, so let athletes know that the focus is silky smooth barbell cycling. For the Bar Muscle-Ups we are looking to find a scaling option that allows athletes to quickly transition and still hit sets in a relatively short time frame..

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• Points of Performance, Coaching Cues, & Scaling Modifications

-Toe to Bar: We are focused on maintaining an active shoulder position as we move through the hollow position to the arched position. Focus to press away from the bar to create space that will allow for compression of the midline and the toes to come to the bar. We should look to keep the dynamic positions today when scaling, so moving to an alternating toe to bar or kipping knee to elbow / knee to chest would be ideal in order to maintain fluid dynamics. The next scale would be to move to a strict knee raise or knee to elbow, specifically for those with shoulder or back issues.

-Front Squats from the Floor: Start with a good clean set-up position to start the lift. We will then move through a power clean into the front squats or we can squat clean the first rep. Keep the chest tall, belly braced and continually push up with your elbows through the bar. We will move to dual db front squats or kettlebell goblet squats would be a great sub for the day.

-Bar Facing Burpees: stay low to the bar and jump feet laterally close to the bar before jumping over the bar and rotating. Scale to a traditional Burpee or an Box Elevated Burpee.

strength:

Overhead Squat 8-8-6-4-4, every 2min

Set 1: 60% 1RM

Set 2: 65% 1RM

Set 3: 70% 1RM

Set 4: 75% 1RM

Set 5: 75%+ 1RM

Pause for 1 sec on the first rep of each set.

metcon: "Black Friday"

For time:

21 Squat Snatches, 95/65 lbs

9 Bar Muscle-ups

15 Squat Snatches, 95/65 lbs

7 Bar Muscle-ups

9 Squat Snatches, 95/65 lbs

5 Bar Muscle-ups

Primary Objective: Silky smooth barbell cycling with fluid tng reps for sets of 5-7 at a time Secondary Objective: Finish the workout in under 8:00 minutes

accessories Part A:

Paused Snatch Pull 3-3-3-3

85%+ Pause 2 sec below the knee before the pull.

accessories Part B:

5 rounds for max reps/distance of:

Max distance Seated Ski Erg, 30 secs

Rest 15 secs

Max rep Tall Kneeling Banded Lat Pull Downs, 30 secs

Rest 2 mins