WOD: Saturday 230121

Yay burpees! Have a great weekend everyone!

• Daily Focus

We have a good partner chipper here with a mixture that will sure fire up the legs and abs. We have also allotted time to work into a midline + posterior chain finisher today that will allow a good time to talk and converse with athletes. We love having this on Saturday’s because more athletes can stick around after class to joke with friends and hang with the coaches.

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• Points of Performance, Coaching Cues, & Scaling Modifications

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.

AbMat Sit-ups: Hands must touch over head and touch the toes for the rep to be an Rx'd rep.

Burpees: Stay smooth on the burpees and let chest fall to the floor and then jump back or step back feet to hands before jumping to full extension.

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.

-Scale: For wall balls, let's first reduce the weight, second reduce the height of the target, and third we can move to a light goblet squat or air squats. If someone has knee issues then sub out light dumbbell push press or strict press.

metcon: Bring-a-friend

18min AMRAP with a partner:

50 cal row

150 Walking Lunges

100 Abmat Sit Ups

50 Burpees

In remaining time: Max Wall Balls, choose weight.

-Split work evenly.

-One person works, while the other rests

cool down:

5 rounds

2:00 bike or row with partner. Switch machines each round.