WOD: Saturday 230211
Let’s hop into a great weekend!
• Daily Focus
Today we are hitting a fun partner workout with the goal of splitting the work evenly and emphasizing pulling gymnastics strength. The goal with the workout would be to have two partners of somewhat equal ability in order to share equipment and keep them on the same movement pattern for the workout (i.e. bar muscle-ups with bar muscle-ups). We are looking to go over progressions for the bar muscle-up today and find some fun skills and drills to tackle before getting into the workout. We would love to see a first bar muscle-up accomplished today, so challenge yourself as a coach on how to best cue up and teach the movements.
⎯⎯⎯⎯⎯⎯⎯⎯⎯⎯⎯⎯⎯⎯⎯⎯⎯⎯⎯⎯⎯⎯⎯⎯
• Gymnastics Skill Session
10-15 mins for quality:
Bar Muscle-up Skill Work
⎯⎯⎯⎯⎯⎯⎯⎯⎯⎯⎯⎯⎯⎯⎯⎯⎯⎯⎯⎯⎯⎯⎯⎯
• Points of Performance, Coaching Cues, & Scaling Modifications
Dumbbell Facing Burpees: Stay low to the ground and jump feet close to the dumbbell before jumping over the dumbbell and getting right back down into the next rep.
-Scale: Scale to a traditional burpee, box elevated burpee, or line facing burpee.
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.
Alternating Dumbbell Snatches: Keep the dumbbell close to the body on the way up as well as on the way down. Switching either above your head or on the way down will limit excess stress on the lower back as we can keep better tension at the floor if we are switching there and unloading before hitting our next rep.
-Scale: Move to a hang alternating dumbbell snatch and lighten the load today or we can move to a Russian kettlebell swing if the shoulders are acting up.
Weighted 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 elbows. Hold the dumbbell between the feet or the knees.
-Scale: Strict banded pull-up or toenail spot pull-up.
metcon: "Santeria"
With a partner, complete as many rounds as possible in 20 mins of:
40 Dumbbell Facing Burpees
20 Bar Muscle-ups
40 Alternating Dumbbell Snatches, 50/35 lbs
20 Weighted Strict Pull-ups, 50/35 lbs
40 GHD Sit-ups
Accessories:
Every 1 min for 9 mins, alternating between:
12 Dumbbell Bicep Curls, pick load
20 Kettlebell Gorilla Rows, pick load
Sandbag Bear Hug Hold, pick load, 40 secs