WOD: Saturday 230520

Have a great weekend!

• Daily Focus

Today we have some fun skill play time to start the day. Do not skimp on this if you feel like you are not ready to coach these movements. Go over the videos and focus on ways to make this fun and exciting for all your athletes. The level 2 version is hard and fun as well and we can find ways to work on gymnastics skills and strength even if they aren't at the highest level.

We will then go into a classic CrossFit.com workout from way back in the day. This is a classic burner with the emphasis on running fast and hitting speedy repetitions in the squat. Anyone that goes sub 10 here is doing quite well and will need to keep up a solid running pace.

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• Points of Performance, Coaching Cues, & Scaling Modifications

Run: Pull off the ground and keep the chest tall with a neutral spine. Create tension by pulling your pelvis under your torso and work to keep a quick cadence.

-Run Machine Subs:

200 m =

15/12 Row/Ski Erg/Bike Erg Calories

13/9 Echo Bike Calories

14/11 Assault Bike Calories

20/16 Airdyne Calories

Air Squats: Hip crease below parallel and show full hip extension at the top of each rep. Scale to a bodyweight box squat or squat to a med ball in order to ensure correct mechanics and limit bottoming out.

skill work:

Every 1 min for 16 mins, alternating between:

5 Burpee Bar Pull Overs

9 Ice Cream Makers

Max effort Freestanding Handstand Hold Rest 1 min

metcon: "Galileo"

4 rounds for time of:

Run, 400 m

50 Air Squats

From the Vault: Chris Spealler 8:34 and Zac Pine 9:33 on today's WOD

Old School CrossFit WOD First programmed on the main site September 7th, 2009.

Accessories:

3 rounds for quality of:

15 Tall Kneeling Straight Arm Banded Lat Pull Downs

10 Chest Supported Dumbbell Rows, pick load

10 L/10 R Single Arm Preacher Curls, pick load