WOD: Monday 230904

New face in class. Help welcome Noah to Sanctify!

• Coaching Notes

We are starting off the day with some heavy Back Squats. As well as drop sets down, working our way into our weekly set of 20 that we have embarked on for this cycle. The goal is here two form. We will be working on absolute strength development at higher percentages and then work into our goal of improving muscular endurance, stamina, and overall capacity. This will lead us directly into warming up the barbell for Thrusters. The Thruster load is meant to be a load that should be at a weight that we can possibly do unbroken, but might break up do to the mixed metabolic fatigue we will have from the combo of Toes-to-bars and Bar Facing Burpees. For class management purposes some smaller gyms might need to do lateral burpees, but we can also start athletes on a delay in order to mitigate issues with everyone doing bar facing burpees at the same time. The focus for the workout is to target midline capacity and stamina.

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• Points of Performance, Coaching Cues, & Scaling Modifications

-Toes-to-bars: We are focused on maintaining an active shoulder position as we move through the hollow position to the arched position. Focus to press away from the bar to create space that will allow for compression of the midline and the toes to come to the bar. We should look to keep the dynamic positions today when scaling, so moving to an alternating toe to bar or kipping knee to elbow / knee to chest would be ideal in order to maintain fluid dynamics. The next scale would be to move to a strict knee raise or knee to elbow, specifically for those with shoulder or back issues.

-Thruster: We want to see the barbell on a good front rack position with the elbows out and in front of the bar. Work to keep vertical out of the squat and drive forcefully through the ground to create a strong vertical drive on the bar. We can move to DB thrusters or lighten the load today to work on better form and maintain a high cycle rate.

-Bar Facing Burpees: stay low to the bar and jump feet laterally close to the bar before jumping over the bar and rotating. Scale to a traditional Burpee or a Box Elevated Burpee.

metcon: Charity workout

80 Air Squats

70 Sit-ups

60 Reverse Lunges

50 Pull-ups

40 Push-ups

30 Wall Balls, 20/14 lbs

20 Burpees

Run, 800 m

strength: Back Squat

1x20 at 65% 5RM

accessories:

4 rounds of:

Max effort L-Sit 12

Plank Kettlebell Pull Throughs, pick load

Max effort Goblet Wall Sit, pick load