WOD: Saturday 230513
Have a great weekend folks!
• Daily Focus
The focus today is to learn how to work with a partner and split reps as needed in a strategic manner to get the best possible time for the day on the workout. We want to spend some time going over barbell cycling and technique today for the power snatch prior to starting the workout. It would also be beneficial to talk through technique for the dumbbell step over focusing on an upright chest and staying close to the box. The workout is a long one, but there should be some good rest periods of around 30 secs at a time moving through the workout.
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• Points of Performance, Coaching Cues, & Scaling Modifications
Power Snatches: We want to work on barbell cycling patterns here and keeping the barbell close while also keeping the chest tall as we move to the floor. Work to push the bar to the floor as we don’t want to stop momentum on the thighs or loose tension by letting the barbell pull us to the floor. Think smooth and fast. For quick singles, the focus is going to shift to dropping the hips at the start of each rep as the tendency will be to leave those high when going back down for the next rep. We can go to hang power snatches and or lighten the load. We could also go to American kettlebell swings or alternating dumbbell snatches for those that are limited with a barbell in their hands.
Rowing: Focus on leg drive through the first half of the pull, then work on the body and arms staying connected through the finish. The chain should stay in a straight chain path throughout the entire drive phase as we finish hard at the sternum. Finishing higher or lower on the body is not ideal and should be worked to be avoided. If needed, scale the row to Ski Erg or Bike Erg. If we scale to the Bike Erg just double the distance here in order to maintain a similar stimulus.
Dual Dumbbell Box 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. Sub to weighted lunges or box step overs.
metcon: "Sultans of Swing"
With a partner, for time:
60 Power Snatches, 115/75 lbs
Row, 2000/1700 m
60 Dumbbell Box Step Overs, 35/25 lbs, 24/20 in
Every 1:30 (starting at 0:00) complete: 10 Synchronized V-ups
Time domain: 18-25 mins
Time cap: 27 mins
Accessories:
Snatch Pull 5-5-5-5-5, using heaviest weight per set
[ Sled Push, 100 ft ] 1-1-1-1-1, using heaviest weight per set
[ Kettlebell Overhead Carry, 100 ft ] 1-1-1-1-1, using heaviest weight per set