WOD: Friday 240112
Well, at least tomorrow is Saturday…
• Coaching Notes
We will be starting off today with a progressive warm-up that is meant to prime the system and get athletes ready to tackle the high capacity triplet today. The goal here will be to start off that first 400m Run nice and easy as a group. Seeing as this is a Friday, the chance for drop-ins to gyms can be high so this gives us a good opportunity to show the newcomers the 400m running route. We will then be tackling 3 pounds priming the shoulders, lower back, and midline. For the Bar Shapes drill we want to ideally cue athletes through this on the first round and have them understand how the midline dictates the shapes, not the swinging of the legs. This will get us ready to go through some Toe to Bar technique and drills working to go over correct positions and progressions. The ideal scale from top down would be from Toe to Bar - Alternating Toe to Bar - Toes to Target - Alternating Toe to Target - Kipping Knees to Elbows - Kipping Knees to Chest - Strict Knee Raises. You can talk athletes through this from the way up to the Toe to Bar in a progression that allows athletes to tackle each and as they move up get off the bus at the correct scaling modification.
metcon: "Running Up That Hill"
4 rounds for time of:
Run, 400 m
20 Toes-to-bars
20 Alternating Dumbbell Snatches, 50/35 lbs
Time Cap: 20 mins
Accessories:
4 rounds for quality of:
20 Russian Twists Side
Plank Hold, L 30 secs/R 30 secs
10 L/10 R Lateral Med Ball Throws, pick load
10 Plank Hip Drops