WOD: Saturday 230216

Welp, it is finally that time of year again. the CrossFit Open is here!

• Daily Focus

We are working into some skill and technique work on the rope climbs and ring muscle-ups today. The goal here as a coach is to tackle a few key points for each and have the class separated into groups to work through some progressions with their partner. Ideally, even the most basic drills can be taught to beginner athletes and have them practice something they haven’t done today. The things that keep members are that we offer them an experience they can’t get anywhere else. So take the time to practice and play with new skills.

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• Skills/Drills

For quality:

Rope Climb Practice:

-Seated Footwork Drill

-Jump & Cut + Hold

-Jump & Cut + Move Hands-to-High Point

-- then --

Ring Muscle-up Practice:

-Seated Banded Ring Muscle-up

-Box Transition Ring Muscle-up

-Kipping Ring Pull-up

-Muscle-up Pop Swing + Swing + Pull-to-Hips

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• Points of Performance, Coaching Cues, & Scaling Modifications

Rope Climbs: Focus on making the first jump high up the rope and cut the rope as close to the hands as possible. Then work on the descent by letting the rope slide fast between the feet and hands lightly on the rope.

-Scale: Sub out pull-to-stands or single arm supine grip ring rows for the rope climbs today. Also if you don’t have enough ropes we can do 4 strict chin-ups per rope climb as a scale.

Front Squats: Keep the chest tall, belly braced and continually push up with your elbows through the bar.

-Scale: Dual dumbbell front squats or kettlebell goblet squats would be a great sub for the day.

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.

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.

Wall Walks: Move with straight arms and work to maintain a strong midline by tucking the pelvis, while pressing the chest through the arms as we move to the wall.

-Scale: The focus here is stability on the hands and through the midline. We can sub in a box wall walk or just not go as high up the wall and as inverted in the wall walk.

Metcon: Crossfit open 23.1

60-calorie row

50 toes-to-bars

40 wall-ball shots

30 cleans

20 muscle-ups

♀ 14-lb ball to 9-ft target, 95-lb cleans

♂ 20-lb ball to 10-ft target, 135-lb cleans

Accessories:

Every 1 min for 9 mins, alternating between:

10 Chest Supported Dumbbell Rows, pick load

Sandbag Carry, pick load, 100 ft

12 Dumbbell Hammer Curls, pick load