WOD: Monday 230918
• Coaching Notes
Today, we are getting after a fun, different style workout with 3 rounds, where the first two movements in each round stay the same and the third movement changes. The intent of the workout today is around muscular endurance and aerobic stamina with an emphasis on gymnastics pulling strength and endurance. We will move from Toe to Bar to Strict Pull-ups to the "Body Blaster" as a fun finish to the workout today. We want to keep the warm-up tight and to the point today to talk through Toe to Bar technique as well as what the "Body Blaster" is. We should have time to add in the bodybuilding finisher today which is the "Bicep 21s", which is always a fun pump and gets the athletes laughing to end the end. They laugh because of how light the weights are and how hard the pump feels. This will still give us time to work through our mobility to finish things off today. So spend the time to talk through things and hit the mobility work today in class.
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• Primer
Primer (11:00-21:00)
Take 10:00 minutes to Warm-up Athletes on Each movement and talk through Toes-to-bar Technique, Body Blasters, Strict Pull-ups options, Wall Ball points of performance, and little Double Under Tricks and Tips
Toes-to-bar Technique
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• Points of Performance, Coaching Cues, & Scaling Modifications
-Double Unders: Eyes forward and down with gaze out 4ft in front of you. Keep the hands at the pockets and focus on flicking the wrist twice to create the double under.
-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.
-Toe to Bar: 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.
-Strict Pull-ups: We should see the pull-up initiated by the lats and the movement of the shoulder blades, rather than movement starting at the elbow. Scale to strict banded pull-up or toenail spot pull-up.
-Body Blaster: 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 knee to chest.
metcon: "Jumpin' Jive"
For time:
100 Double Unders
33 Wall Balls, 20/14 lbs, 10/9 ft
33 Toes-to-bars
100 Double Unders
33 Wall Balls, 20/14 lbs, 10/9 ft
22 Strict Pull-ups
100 Double Unders
33 Wall Balls, 20/14 lbs, 10/9 ft
11 Body Blasters
1 Body Blaster = Burpee + Pull-up + Knees-to-elbow
Goal: 11:00-15:00 minutes
Time Cap: 18:00 minutes
finnisher:
1x [ 7 Top Half Bicep Curls + 7 Bottom Half Bicep Curls + 7 Bicep Curls ]
1x [ 7 Top Half Bicep Curls + 7 Bottom Half Bicep Curls + 7 Bicep Curls ]
1x [ 7 Top Half Bicep Curls + 7 Bottom Half Bicep Curls + 7 Bicep Curls ]
Use the same weight for each set. Rest as needed between sets.