WOD: Friday 250221

Grab your favorite workout buddy and start your weekend with a little sweat sesh!

• Coaching Notes

Today’s workout is a descending round format, increasing reps as we progress while decreasing total rounds. Athletes will move through box jumps, front squats, and gymnastics work, challenging both lower-body endurance and pulling stamina. The rest periods provide a chance to recover, but pacing and efficiency will be key to maintaining intensity across each section.

The primary focus today is on the increasing complexity of our gymnastics and managing pulling fatigue on the rig. Athletes should be able to complete the front squats in 1-2 sets each round, reinforcing strong positioning and smooth reps. The weight is intentionally light, allowing for quick transitions while keeping the heart rate high.

For the gymnastics component, scaling should prioritize consistency and quality of movement. Toes-to-bar should be completed in 1-3 sets, while athletes should modify chest-to-bar and bar muscle-ups based on their skill level to maintain intensity. Box jumps are step-down only to control impact and ensure smooth movement throughout.

Coaches should emphasize breathing, barbell positioning, and sustainable gymnastics reps as key focus points. The workout should feel manageable in the early rounds but increase in difficulty as reps go up and rest windows shrink. Encourage athletes to stay composed through the first half, saving a final push for the last round. The goal is to stay moving, limit transition times, and maintain quality reps under fatigue.

metcon: "Blackhole"

For time:

3 rounds of:

12 Box Jumps, 24/20 in

12 Front Squats, 95/65 lbs

12 Toes-to-bars

-- then --

Rest 1:30

-- then --

2 rounds of:

15 Box Jumps, 24/20 in

15 Front Squats, 95/65 lbs

15 Chest-to-bar Pull-ups

-- then —

Rest 1:30

-- then --

18 Box Jumps, 24/20 in

18 Front Squats, 95/65 lbs

18 Bar Muscle-ups

Goal: 18:30 - 25:00

Time Cap: 25 minute

Accessories:

1:00/1:00 Scorpion Stretch

1:00/1:00 Couch Stretch

1:00/1:00 Extended Arm Lizard Pose

1:00/1:00 Single Leg Forward Fold

1:00 Childs Pose