WOD: Monday 230313
What wall walks will do to a man.
• Daily Focus
Today we are going to get into a specific warm-up for the workout today with some movements that will prime the shoulders and joints to tackle the workout. We will then move through a good barbell cycling practice session to get athletes accustomed to better patterns before starting the workout. This should be the time that we really lean into coaching rather than during the EMOM. Refine positions, get them locked in and help athletes decide on correct loading so that during the EMOM your job is to help give one word cues that can keep them on point. The EMOM is not the time to stop athletes and refine all positions. This is the time for them to workout and you to give light feedback.
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• Points of Performance, Coaching Cues, & Scaling Modifications
Double Unders: Eyes forward and down with gaze out 4 ft in front of you. Keep the hands at the pockets and focus on flicking the wrist twice to create the double under.
Power Snatches: We want to work on barbell cycling patterns here and keeping the barbell close while also keeping the chest tall as we move to the floor. Work to push the bar to the floor as we don’t want to stop momentum on the thighs or loose tension by letting the barbell pull us to the floor. Think smooth and fast. For quick singles, the focus is going to shift to dropping the hips at the start of each rep as the tendency will be to leave those high when going back down for the next rep.
-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.
Strict Handstand Push-ups: Create a solid stable tripod with an active shoulder, then move into extension through a strong press and firm lockout at the elbow and flexing the core.
-Scale: We want to have some tools in our tool box for the handstand push-up. The box pike handstand push-up is definitely our favorite option, but only if the athlete can do it correctly and maintain the proper pressing form. Dual dumbbell strict press is never a bad option and helps those that feel like going inverted will be an issue.
Echo Bike Subs:
18/13 Assault Bike Calories or 18/15 Bike Erg Calories
metcon:"In the Bonus"
Every 1 min for 20 mins, alternating between:
50 Double Unders
12 Power Snatches*
12 Strict Handstand Push-ups
18/13 Assault Bike Calories
Rest 1 min
*Round 1: 75/55 lbs
*Round 2: 95/65 lbs
*Round 3: 115/75 lbs
*Round 4: 135/95 lbs
Accessories:
3 rounds of:
Max effort Supinated Chin Over Bar Hold
Rest 30 secs
Max rep Barbell Rows, 95/65 lbs
Rest 30 secs
Max rep Dumbbell Hammer Curls, 25/15 lbs
Rest 1 min