WOD: Saturday 221022

Give a warm welcome back to Sanctify to Dinah!

• Daily Focus

We are getting into a Hero WOD Benchmark today with a good classic one with “Barraza." This is a great triplet of Running, Deadlifts, and Burpee Bar Muscle-ups. We want to start the day going over some different options for the Bar Muscle-up and possibly get athletes their first Bar Muscle-ups today. We have the time to go over things, so let's spend the time today.

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• Skill Work

10-15 mins for quality of:

Bar Muscle-up Progressions

Burpee Bar Muscle-ups

Burpee Chest-to-bar Pull-ups

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• Points of Performance, Coaching Cues, & Scaling Modifications

Run: Pull off the ground and keep the chest tall with a neutral spine. Create tension by pulling your pelvis under your torso and work to keep a quick cadence.

-Run Machine Subs:

400 M =

30/24 Row/Ski Erg/Bike Erg Calories

25/18 Echo Bike Calories

27/22 Assault Bike Calorie

40/32 Airdyne Calories

Deadlifts: Keep the bar close and have the hips and torso rise at the same time during the deadlift. We also want them to descend in a similar fashion by keeping tension against the barbell rather than letting the barbell pull you down to the floor.

-Scale: We should first move to a sumo deadlift or hex bar deadlift in order to change to a position that is more appropriate for those athletes with limited mobility in the hamstrings while still being able to lift the same load. The next scale would be to sub out a dual dumbbell or dual kettlebell romanian deadlift in order to limit pulling off the floor with excessive loads.

Bar Muscle-ups: Work on engaging the lats and having the arch to hollow position create the movement that allows for the hips to get to the bar rather than a pull with the arms. Too many people focus on pulling when they should think about the body mechanics and actually pressing themselves away from the bar then over the bar by pressing down.

-Scale: We have multiple options we can scale to today. We can do the banded bar muscle-up, box bar muscle-up, low bar banded bar muscle-up, or burpee pull-up for scaling today.

MetCon: "Barraza"

Complete as many rounds as possible in 18 mins of:

Run, 200 m

9 Deadlifts, 275/185 lbs

6 Burpee Bar Muscle-ups

U.S. Army Staff Sergeant Ricardo Barraza, 24, of Shafter, California, assigned to the 2nd Battalion, 75th Ranger Regiment, based in Fort Lewis, Washington, died on March 18, 2006, in Ar Ramadi Iraq, when he came under small arms fire by enemy forces during combat operations. He is survived by his parents Francisco and Nina, his siblings Amanda, Rachel, Jamie, and Frankie, and his fiancee Maghan K. Harrington and her daughter Kayla.

Accessories:

3 rounds for max reps of:

16 Kettlebell Gorilla Rows, pick load

12 Toes Elevated Dumbbell Romanian Deadlifts, pick load

Max rep Strict Pull-ups