WOD: Saturday 230506

Have a great weekend folks!

• Daily Focus

Today we have a fun partner workout that works to build in a 1:1 work to rest ratio as we have two full out efforts with full rest. The goal is to challenge our gymnastics with a high heart rate as well as combined grip fatigue with the kettlebell swing. The kettlebell weight is meant to be manageable and fast in order to keep the focus on the gymnastics.

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• Gymnastics

For quality:

Bar Muscle-up Progressions

-Kip + Press Away From Bar

-Seated Transition Banded Bar Muscle-ups

-Box Swing + Jumping Bar Muscle-ups

-Banded Bar Muscle-ups

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• Points of Performance, Coaching Cues, & Scaling Modifications

Echo Bike Calories: Work to keep the body moving forward rather than side to side. Focus on the push/pull with the arms and pressing down through the legs. Scaling to an Assault Bike for 18/13 - 12/9 calories or 20/16 - 13/10 Bike Erg calories would be the move today.

Toes-to-bars: We are focused on maintaining an active shoulder position as we move through the hollow position to the arched position. Focus to press away from the bar to create space that will allow for compression of the midline and the toes to come to the bar. We should look to keep the dynamic positions today when scaling, so moving to an alternating toe to bar or kipping knee to elbow / knee to chest would be ideal in order to maintain fluid dynamics. The next scale would be to move to a strict knee raise or knee to elbow, specifically for those with shoulder or back issues.

American Kettlebell Swings: We are looking for hip extension while maintaining midline. A lot of athletes tend to lose midline as we go to full extension on the kettlebell swing. The best cue here is to shorten the gap between your sternum and belly button. First scale will be to lower the weight, then next would be to change to a Russian kettlebell swing. After that a kettlebell deadlift would be the best option to limit dynamic loading.

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. 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: "Rottweiler"

With a partner, alternating full rounds - 4 rounds for time of:

15/11 Echo Bike Calories

15 American Kettlebell Swings, 53/35 lbs

15 Toes-to-bars 12 American Kettlebell Swings, 53/35 lbs

9 Bar Muscle-ups

9 American Kettlebell Swings, 53/35 lbs

9/7 Echo Bike Calories

Goal: sub 5 mins per round

Time cap: 25 mins

Accessories:

4 rounds for quality of:

10 Feet Elevated Ring Rows

15 Dumbbell Hammer Curls, pick load

20 GHD Sit-ups