WOD: Monday 230911
• Coaching Notes
Today, we honor the many lives lost in the 9/11 Terrorist Attacks. We created this workout to show our respect to them and to ensure we never forget the tragedy that was that day. For some insight on the components of the workout and what each aspect represents. The 2001m Row Buy-In represents the year. 9 rounds represents the Month, 11 reps represents the day and the 110 lb Barbell represents the number of floors on each tower.
This workout will take a significant amount of time today, so from a class management perspective we want to consider the best approach to allow for coaching as well as allow time for athletes to tackle this workout. We should go over the Toes-to-bar, Power Clean, and even Row technique a bit prior to hitting this workout. Our primer today is meant to tackle specific position points on the Clean, as well as touch on a progression for the Toe to Bar, while opening up the hips and finding rhythm on the Wall Balls.
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• Points of Performance, Coaching Cues, & Scaling Modifications
-Row for Meters: Focus on leg drive through the first half of the pull, then work on the body and arms staying connected through the finish. The chain should stay in a straight chain path throughout the entire drive phase as we finish hard at the sternum. Finishing higher or lower on the body is not ideal and should be worked to be avoided. If needed, scale the row to calorie ski erg or bike erg. If we scale to the bike erg just double the distance here in order to maintain a similar stimulus.
-Power Clean Cycling: These should be touch and go today, so work to keep chest tall and lightly graze thighs on the way up and on the way down to keep form tight while still moving fast. Sub hang power cleans and lighten the load as our first scale, next we can move to dual db power cleans or even russian kbs.
-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.
-Wall Balls: Elbows should stay in front of the body and hip crease needs to pass below parallel. Focus on a good dynamic drive with tension out of the hole as we release the ball. Let's first move to reduce the weight, then secondly reduce the height of the target, and thirdly we can move to light thrusters.
metcon: 9/11 Memorial Workout
For time:
Row, 2001 m
-- then --
9 rounds of:
11 Toes-to-bars
11 Power Cleans, 110/70 lbs
11 Wall Balls, 20/14 lbs, 10/9 ft
Time Cap: 35:00
Goal: 25:00-30:00
Today, we honor the many lives lost in the 9/11 Terrorist Attacks. We created this workout to show our respect to them and to ensure we never forget the tragedy that was that day. For some insight on the components of the workout and what each aspect represents. The 2001m Row Buy-In represents the year. 9 rounds represents the Month, 11 reps represents the day and the 110 lb Barbell represents the number of floors on each tower.
accessories:
3 rounds for quality of:
8 L/8 R Split Stance Dumbbell Romanian Deadlifts, pick load
10 L/10 R Tall Kneeling Pallof Press
Plank Hold, 1 min