WOD: Friday 231201

Looks like we’re having a grand time Caio.

• Coaching Notes

Today, the focus is on overhead strength as well as quad stamina and capacity with a classic CrossFit Triplet of Running, Bar Facing Burpees, and Thrusters. The style here will build duration and volume as we move along in this workout, so pacing from the onset will be paramount to a good result here. We are looking for athletes to hit each run at a goal pace of around their 5k pace and maintain unbroken barbell thrusters throughout the workout. Working to control your breath and breathing patterns in the burpees will help athletes keep a pace and get right up to that barbell. A note that the competitor version will start heavy and descend in loads as the reps increase.

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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

-Thruster: We want to see the barbell on a good front rack position with the elbows out and in front of the bar. Work to keep vertical out of the squat and drive forcefully through the ground to create a strong vertical drive on the bar. We can move to DB thrusters or lighten the load today to work on better form and maintain a high cycle rate.

-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:

Complete sets every 2 mins.

Push Press 1x5 at 75% 1RM

Push Press 1x5 at 75% 1RM

Push Press 1x5 at 80% 1RM

Push Press 1x3 at 85% 1RM

Push Press 1x3 at 85% 1RM

Pause for 1 second in the locked out position of each rep.

metcon: "Run Amok"

For time:

Run, 100 m

5 Bar Facing Burpees

5 Thrusters, 115/75 lbs

Run, 200 m

7 Bar Facing Burpees

7 Thrusters, 115/75 lbs

Run, 300 m

9 Bar Facing Burpees

9 Thrusters, 115/75 lbs

Run, 400 m

11 Bar Facing Burpees

11 Thrusters, 115/75 lbs

Goal: 9:00-12:00 minutes

Time Cap: 15:00 minutes

Primary Objective: Complete the workout is the fastest time possible

Secondary Objective: Unbroken Barbell Thrusters

accessories:

4 rounds for quality of:

10 Reverse Nordics

6 Pike Deficit Handstand Push-ups

10 Box Step-ups

10 Parallette Push-ups