WOD: Monday 230102
Welcome to the New Year! Nothing like some weightlifting to start off the year!
Workout Notes:
• Daily Focus
Today we are starting things off this cycle with a quality snatch day. The goal here is to really focus on the technique and positions and keep to the percentages in order to dial everything in. The volume on the first few sets will still create a challenge, but should allow the 1+1 singles to be done with quality speed and smooth form. We will then move into a quality 15 min EMOM, that will allow us 5 sets to work through some specific movements we are likely to see in the CrossFit Open. We have provided a range of reps here with the goal of increasing reps from round 1-5 rather than starting off hot and cutting things back towards the back end.
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• Points of Performance, Coaching Cues, & Scaling Modifications
Hang Snatches: Chest up and eyes forward at the set-up at the knee, then accelerate through the hips working on a vertical drive on the bar before pull under the bar fast and catch with a firm punch. This will reinforce staying over the bar longer allowing the athlete to get the bar back to the hip contact point better.
–Scale: If the athlete has some issues with the barbell, we can move to an American kettlebell swing for a rep scheme on the 2 min mark that works to develop hip extension. We also could just stick to practice reps with a PVC pipe.
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.
Chest-to-bar Pull-ups: Full extension at the bottom of each rep and chest must touch the bar between the nipple line and collar bone at the top of each rep. Focus on being rhythmic and relaxed throughout.
-Scale: We are looking for strict banded pull-ups or toenail spot pull-ups today as the primary sub.
Single Dumbbell Box Step Overs: Work on staying close to the box while bracing the midline. This is a good time to practice form and stay smooth on the box step-overs. Work to hold the dumbbell at the side or on the shoulder and see what is the most effective for each athlete.
-Scale: Move to unweighted step overs or step-ups.
Alternating Dumbbell Snatches: Keep the dumbbell close to the body on the way up as well as on the way down. Switching either above your head or on the way down will limit excess stress on the lower back as we can keep better tension at the floor if we are switching there and unloading before hitting our next rep.
-Scale: Move to a hang alternating dumbbell snatch and lighten the load today or we can move to a Russian kettlebell swings if the shoulders are acting up.
weightlifting:
Every 2 mins for 12 mins.
1x [ 3 Hang Squat Snatches + 3 Overhead Squats ], 65% 1RM
1x [ 3 Hang Squat Snatches + 3 Overhead Squats ], 65% 1RM
1x [ 2 Hang Squat Snatches + 2 Overhead Squats ], 70% 1RM
1x [ 2 Hang Squat Snatches + 2 Overhead Squats ], 70% 1RM
1x [ 1 Hang Squat Snatch + 1 Overhead Squat ], 75% 1RM
1x [ 1 Hang Squat Snatch + 1 Overhead Squat ], 75% 1RM
Metcon: "It Ain't Hard to Tell"
Every 1 min for 15 mins, alternating between:
14 Single Dumbbell Box Step Overs, 50/35 lbs, 24/20 in
18 Chest-to-bar Pull-ups
20 Alternating Dumbbell Snatches, 50/35 lbs
Accessories:
4 rounds for quality of:
8 L/8 R Bulgarian Split Squats, pick load
12 Feet Elevated Ring Rows Tall Kneeling
Pallof Hold, L 30 secs/R 30 secs