WOD: Monday 211101

Jesc Floating like a butterfly.

Coaching Notes:

The focus today is on stamina, stability and muscular endurance. The rope climbs should slow down the pace of this workout and at least give the legs a little reprieve after the lunges, box jump overs and cal bike. Goal here is steady state effort and keeping paces the same across for the entire 20 minute amrap.

For beginners, lets just focus on getting that correct J-hook and maybe getting a few athletes their first rope climb all the way up the rope. With our more advanced athletes we can work with them on trying to bite higher up the rope and reducing the amount of cuts needed to get to the top of the rope today. We can also help athletes by working on the descent and how to keep the rope lightly in their feet, and letting go of rope slightly with hands as they move towards the floor.

Points of Performance:

-Rope Climbs: looking for a strong lock position at the feet and standing as tall on rope to reach for next hand hold as high as possible before next cut of rope.

-Overhead Walking Lunges: Watch for strong lockout position overhead with bicep by ear, as well as quality midline position with neutral spine, specifically looking for the tendency to overextend the spine as we move from lunge to lunge.

-Box Jump Overs: watch for knees on the jump and the land. We want to minimize any valgus movement, so if we need to limit the height in order to focus on quality positions that is what we are looking for.

Scaling Considerations:

Anyone dealing with bicep tendonitis issues should refrain from doing any rope climbs and moving to supine grip ring rows can be really helpful for starting to develop the tendon strength and mobility to do some. Those with knee or back issues should scale the box to box step-ups in order to avoid any problems with the dynamic landing position on the box.

“Bella Swan”

20 min AMRAP of:

3/2 Rope Climbs

Double Dumbbell Suitcase Walking Lunge, 50/35 lbs50 ft

15 Box Jump Over24/20 in

18/13 Assault Bike Calories

Accessories

3 rounds for quality of:

8 Dumbbell Romanian Deadlifts, pick load

Single Leg Med Ball Glute Bridge, pick load, L 10 secs/R 10 secs

10 L/10 R Banded Bird Dogs