WOD: Monday 220912
Little Esser making easy work of some Snatches over the summer. Come back any time Ellie!
• Daily Focus
We are hitting an alternating EMOM today with a little different flare this week. We will be hitting power snatches on one side of the EMOM in the first 1 min and then hitting a snatch complex of 2 hang squat snatches + 2 overhead squats on the other side of the EMOM on the second 1 min. By combining this style we are able to work on the pull from the floor and catching high with fast turnover and combining in the third pull and pulling under the bar into the overhead squat. We will then get into a workout that has a little of The Chief flare to it, with 3 power snatch + 6 lateral burpees + 9 toes-to-bars. This will be sure to tax the midline and the grip today.
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• Points of Performance, Coaching Cues, & Scaling Modifications
Power Snatches: Chest up and eyes forward at the set-up, stay patient on the first pull off the floor and then accelerate through the hips before catching with a firm punch. As much as it may seem counterintuitive, staying over the bar longer will allow the athlete to get the bar back to the hip contact point better.
-Scale: Go to hang power snatches and or lighten the load. We could also go to American kettlebell swings or alternating dumbbell snatches for those that are limited with a barbell in their hands.
Hang Squat Snatches: The focus is finding that hang position above the knee that allows for loading of the hamstrings while keeping lats tight. We will then be moving through the hip and thinking about jumping through the bar. We like to think about it as a violent brush rather than a bang on the bar, then we want to pull under that bar fast and into the bottom of a squat.
-Scale: Go to hang power snatches and or lighten the load. We could also go to American kettlebell swings or alternating dumbbell snatches for those that are limited with a barbell in their hands.
Overhead Squats: Keep pressing on the bar as we go in and out of the hole of the squat. Press through the elbows and elevate the shoulder blades.
-Scale: Sub overhead squats to an overhead walking lunge or a front squat as the go to alternatives for today.
Lateral Burpees: Stay low to the bar and jump feet laterally close to the bar before jumping over the bar.
-Scale: Scale to a traditional burpee or a box elevated burpee.
Toes-to-bars: Similar to the rings here, where we are looking for that tight kip glide while keeping the lats active through the swing.
Scale: Let's scale to alternating toes-to-bars, then knees-to-elbows, then strict knee raises, and finally move to v-ups or sit-ups if we need an option that is not on the rig.
Weightlifting:
Every 1 min for 10 mins, alternating between:
3 Power Snatches, pick load
1x [ 2 Hang Squat Snatches + 2 Overhead Squats ], pick load
Complete at 70-75% 1RM power snatch across.
MetCon: "Sunshine"
For 5 cycles: AMRAP in 3 mins of:
3 Power Snatches, 115/75 lbs
6 Lateral Burpees Over Bar
9 Toes-to-bars
Rest 1 min between each cycle.
For each cycle restart the AMRAP.
Goal: 3+ rounds
Accessories:
3 rounds for quality of:
8 L/8 R Contralateral Isometric Hold Single Arm Dumbbell Bench Press, pick load
GHD Side Plank Pallof Press Hold, L 15 secs/R 15 secs
10 L/10 R Standing Banded Psoas Marches