WOD: Friday 240126

• Coaching Notes

Today's workout is a significant test as we approach the Open, serving as a valuable opportunity to build quality volume, capacity, and sharpen athletes' ability to transition swiftly during a longer workout. While the rep scheme isn't overly taxing, the key to success lies in maintaining pace and executing efficient transitions. Given the time domain and the benchmark nature of this workout, we'll place a strong emphasis on mechanics, teaching components, and creating a primer that will help athletes perform at their best. By consistently refining our approach, honing our mechanics, and developing the endurance required for longer AMRAPs as we near the Open, athletes should gradually build self-confidence and belief in their abilities.

Our overarching goal as coaches is to instill the necessary skills and capacity in our athletes to set them up for success. Let's focus on quality, embrace the learning process, and guide our athletes towards achieving their best performance in this workout and beyond.

primer:

2 Rounds

4 Toe to Bar

3/3 Single Arm DB Hang Clean and Jerk

8/6 Calorie Row

metcon: 18.1 Rx'd - CrossFit Games Open

Complete as many rounds as possible in 20 mins of:

8 Toes-to-bars

10 Single Arm Dumbbell Hang Clean & Jerks, 50/35 lbs

14/12 Row Calories

Accessories:

5 rounds for quality of:

10 Dumbbell Bench Press, pick load

10 V-ups

10 Dumbbell Bent Over Rows, pick load

10 Rower Pike-ups