WOD: Monday 230612

I’m sure you’re just itching to get back to box jumps Erin. Or maybe the sling is just itchy.

• Daily Focus

We are starting things off with a little strength cluster style set for our overhead pressing strength. The difference in this style today is that we are starting off with 5 reps of strict press, doing a quick add of load to the bar and then performing a heavy set of 3 push press. This will help to build some greater muscular endurance while also developing power and better connection from our hips/core to overhead. We will then move into a progression from the style of metcon we hit last week with the 5x3 min on/1 min off and building into 3 sets of 4 mins on/2 mins off. Today’s circuit is centered around the “Body Blaster” so be sure to go through the movement cues here and have athletes practice a few as they get going.

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• Points of Performance, Coaching Cues, & Scaling Modifications

-Body Blasters: Perform a burpee with chest to deck and then jump up to underneath the pull-up bar. The bar should be out of reach by about 4-6 inches. We will jump up and need to come through a full hang position, then into a kipping pull-up with the chin over the plane of the bar and then into a full kipping knee to elbow where the arms come back to full extension and heels come past the plane of the rig before kipping the knees up to the elbows. Knees must touch elbows and we are looking for this to be done with straight arms by pressing back on the bar and flexing the mid-section. We can scale to a burpee jumping pull-up into strict knee raises, or just modify slightly by a burpee pull-up + kipping knees-to-chest.

-Box Jump Overs: Stay low and close to the box and remember to breathe. Work to rotate on the box before landing and coming right back to the box to limit excess movement on the floor. Sub Alternating Box Step-ups or Adjust to a lower height or even lateral plate hop overs.

-Echo Bike Calories: Work to keep the body moving forward rather than side to side. Focus on the push/pull with the arms and pressing down through the legs. Scale the Echo Bike to 12/9 calorie Assault Bike or Bike Erg.

strength:

Every 2:30 for 10 mins do:

5 Strict Press, 75% 1RM

Rest 20 secs

3 Push Press, 80+% 1RM

metcon: "The Sting of Wisdom"

For 3 cycles:

AMRAP in 4 mins of:

3 Body Blasters

5 Box Jump Overs, 24/20 in

10/7 Echo Bike Calories

Rest 2 mins between each cycle.

For each cycle restart the AMRAP.

Accessories:

4 rounds for quality of:

12 Feet Elevated Ring Rows

Half Kneeling Palloff Hold, L 30 secs/R 30 secs

12 Feet Elevated Parallette Push-ups