WOD: Monday 220613

Hoping for a speedy recovery for the elbow Kreeger. The gym has been too quiet and orderly.

• Daily Focus

Today we are starting things off with our snatch waves. The focus here is to really dial in form and get some good work with lower percentage lifts in order to dial in some of those things that tend to pop up when we get heavy. By hitting some more volume at the lower percentages we can build confidence and consistency that will yield big results later on down the line. We have added in snatch pulls today to be done directly after the specific snatch waves. This will allow some teaching moments for coaches to work on the correct set-up and bar path through the hip. We will then get into a classic CrossFit couplet of American kettlebell swings and burpees. This one is a burner and would love to see a few athletes beat that 6 min mark.

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• Barbell Primer

2-3 rounds for quality of:

4 Hang Muscle Snatches

3 Snatch Grip Push Press

2 Overhead Squats

2 Snatch Balances

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• Points of Performance & Coaching Cues

American Kettlebell Swings: We are looking for hip extension while maintaining midline. A lot of athletes tend to lose midline as we go to full extension on the kettlebell swings. The best cue here is to shorten the gap between your sternum and belly button.

Burpees: Stay smooth on the burpees and let chest fall to the floor and then jump back or step back feet to hands before jumping to full extension.

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• Scaling Considerations

Squat Snatch: Sub for a hang power snatch + overhead squat as the first sub, then just move to a hang power snatch, and if that is still an issue, work on a dumbbell snatch focusing on hip extension. This is a good sub for those that do not want to work with a barbell.

American Kettlebell Swings: First scale will be to lower the weight, then next would be to change to a Russian kettlebell swings. After that a kettlebell deadlift would be the best option to limit dynamic loading.

Burpees: The burpee can create some issues with extension and flexion through the spine, so we want to consider what could be a good sub here. Doing an elevated push-up + stand and jump would be a good mod. We could also separate out the movements and do 15 push-ups then 15 quarter squat jumps.

Weightlifting Part A:

Complete sets every 2 mins for 12 mins.

Snatch 5-4-3-5-4-3

Set 1: 65% 1RM

Set 2: 70% 1RM

Set 3: 75% 1RM

Set 4: 65+% 1RM

Set 5: 70+% 1RM

Set 6: 75+% 1RM

Rest 2mins

Weightlifting Part B:

Snatch Pull 3-3-3-3

Set 1-2: 90% 1RM Snatch

Set 3-4: 95% 1RM Snatch

Metcon: "The Last Duel"

5 rounds for time of:

15 American Kettlebell Swings, 53/35 lbs

15 Burpees

Time domain: 6-8 mins

Time cap: 10 mins

Accessories:

4 rounds for quality of:

GHD Supine Hold, 25 secs

Weighted Sorenson Hold, pick load, 35 secs

8 Cuban Rotations, pick load

12 Dumbbell Around-the-World Rotations, pick load