WOD: Saturday 221217
Way to get through test week. Have a great weekend!
• Daily Focus
We have a fun holiday themed workout today with the “8 Days of Fitness." Hanukkah starts tomorrow and with that we have an 8 Days of Fun workout. This is performed just like the famous 12 Days of Christmas workout, where it goes just like the song. Day 1, then day 2, then day 1 and then day 3, then day 2, then day 1, and so on...This will be a fun community day and provide a good little challenge on a Saturday.
⎯⎯⎯⎯⎯⎯⎯⎯⎯⎯⎯⎯⎯⎯⎯⎯⎯⎯⎯⎯⎯⎯⎯⎯
• Gymnastics Skill Work - Ring Muscle-up Progressions
For quality:
Top Dip Support
Lower-to-Bottom Dip
-- then --
Bottom Dip Hold
False Grip Muscle-up Ring Row Transition
Toenail Spot Ring Muscle-up
-- then --
Seated Banded Ring Muscle-up
Box Transition Ring Muscle-up
-- then --
Kipping Ring Pull-up
Muscle-up Pop Swing + Swing + Pull-to-Hips
⎯⎯⎯⎯⎯⎯⎯⎯⎯⎯⎯⎯⎯⎯⎯⎯⎯⎯⎯⎯⎯⎯⎯⎯
• Points of Performance, Coaching Cues, & Scaling Modifications
Devil Press: Chest must touch the floor. Dumbbells can go between the legs (suggested) or go on the outside of the legs as we bring the dumbbells through extension to overhead.
-Scale: Scale to traditional burpees, then dual dumbbell muscle snatches. If the reps are 10 reps this would be 10 burpees then 10 dual dumbbell muscle snatches.
Push-up Renegade Rows: Push-up chest to the deck then reach extension and row R, push-up chest to deck then reach extension and row L. Each rep is counted on every row. So, you have done 2 reps after rowing R, then L.
-Scale: No push-up renegade rows and/or lighten the load.
Burpee Box Jump Overs: These should be box facing today and we are looking at staying close to the box and low across with a 2 foot takeoff and 2 foot landing.
-Scale: For this one we want to move to burpee step-ups first and then next to burpees-to-target, and finally just scale to a traditional burpee.
Ring Muscle-ups: Work on engaging the lats and having the arch to hollow position create the movement that allows for the hip to drive toward the rings, then pull the feet back underneath you as we throw the torso on top of the rings.
-Scale: We can move to banded ring muscle-ups, box transition ring muscle-ups, or move to a strength progression with strict pull-ups + strict dips, or toenail spot pull-ups + push-ups.
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
Dual Dumbbell Step Overs: Work on staying close to the box while bracing the midline. This is a good time to practice form and staying smooth on the box step-overs.
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: Strict banded pull-up or toenail spot pull-up.
Rowing: Initiate the rower as legs, then body, then arms. The biggest focus we want to see is a straight chain path and constant tension throughout the movement. There should be no wobble in the chain.
-Scale: 800 m Ski Erg or on a 1600 m Bike Erg.
metcon: "8 Days of Fitness"
For time:
1 Devil Press, 50/35 lbs
2 Dumbbell Push-up + Renegade Rows, 50/35 lbs
3 Ring Muscle-ups
Run, 400 m
5 Burpee Box Jump Overs, 24/20 in
6 Dumbbell Box Step Overs, 50/35 lbs, 24/20 in
7 Strict Pull-ups
Row, 800 m
Accessories:
Sleep 8 hours. Eat. Enjoy your weekend!