WOD: Saturday 220108

Coach RJ showing us that box jumps are much easier if you just levitate on top of them.

• Points of Performance & Coaching Cues:

-Power Cleans: The big focus today on the power clean is to have a quality receiving position with great footwork. Focus on catching the barbell with feet landing in our squat width stance and dropping to a 2-4 inch drop. Elbows through and bar close!

-GHD Sit-ups: Initiate the sit-up with the hamstrings by firing the legs down. This means that on the extension of the spine we want legs to be soft in order to utilize the hamstrings on the ascent.

• Scaling Considerations:

-The big focus today is on the efficiency of the barbell. We are looking for repeatability at moderately heavy loads. Find a weight that allows for quick singles and strong technique. Moving to a hang power clean and lightening the load while increasing the reps is a great option for our newer athletes or those where load creates pain or discomfort.

-For the GHD sit-up, the alternate option today is the weighted sit-up or v-up. Scaling to an AbMat sit-up is the next viable option.

-For the box jumps today let’s move to a box step-up or box step over option if jumping and landing create pain.

“Dhalsim"

Teams of 2, alternating full rounds - 10 rounds for time of:

15 GHD Sit-ups 5 Power Cleans, 185/125 lbs

10 Box Jump Overs, 24/20 in

GHD Sit-ups or Weighted Sit-ups

Goal: 1:30 on/1:30 off

Time cap: 20 mins

Accessories:

Alt EMOM 12 mins:

5 L/5 R Single Arm Dumbbell Hang Clean & Jerks, pick load

Handstand Walk Practice, 40 secs

15 Toes-to-bars