WOD: Monday 220905

Happy Labor Day everyone! Don’t work too hard today.

• Daily Focus

We are working into a little 3RM bench press today and coupling that with a bent over row superset variation. There is a good amount of research that shows working the antagonistic muscles in a superset improves the ability to apply force in the primary emphasized muscle group. Today, the bench is emphasized, which means that we plan to keep the barbell bent row more moderate and work on just reinforcing engaging the shoulder blades and lats here.

We will then get into a fun mix of rope climbs and max effort bar facing burpees on the 1 min. The goal today is to work efficiently in the rope climb and be able to complete the 2 reps in 15-30 secs to allow you 30–45 secs back on the barbell working for max reps in the remaining time of the 1 min. The goal today is to be able to hit this in a way that allows everyone to work through the ropes. If you start on a 30 secs delay we can work through multiple groups on the ropes and just have it be a waterfall style to work everyone through the workout.

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• Points of Performance, Coaching Cues, & Scaling Modifications

Bench Press: Engage the lats and mid back by focusing on breaking the bar and pulling the bar down to you. The bench press should be initiated through the shoulders and mid back and rather than just focusing on the chest/pecs being the primary mover.

-Scale: Sub a floor press, dumbbell bench press, or tall kneeling double landmine press in order to work on a horizontal pressing motion that is more adaptable for those with shoulder mobility issues.

Rope Climbs: Focus on making the first jump high up the rope and cut the rope as close to the hands as possible. Then work on the descent by letting the rope slide fast between the feet and hands lightly on the rope.

-Scale: Sub out pull-to-stands or single arm supine grip ring rows for the rope climbs today. Also, if you don’t have enough ropes we can do 4 strict chin-ups per rope climb as a scale.

Bar Facing Burpees: Stay low to the bar and jump feet laterally close to the bar before jumping over the bar and rotating.

-Scale: Scale to a traditional burpee or a box elevated burpee.

Strength:

Every 1 min for 12 mins, alternating between:

3 Bench Press, pick load

8 Bent Over Barbell Rows, pick load

Start the bench press at 80% 5RM and increase to a 3RM.

MetCon: "Mess Around"

5 rounds, 1 min each, for max reps of:

2 Rope Climbs, 15 ft

Max reps in remaining time Bar Facing Burpees

Rest 1 min between each round.

Goal: 10+ Bar Facing Burpees per round

Accessories:

4 rounds for quality of:

20 Banded Tricep Extensions

12 Dumbbell Pull Overs, pick load

12 Reverse Barbell Curls, pick load