WOD: Saturday 230610

Have a great weekend everyone!

• Daily Focus

We have a high skill gymnastics focused team workout today, with the emphasis on upper body muscular stamina. By starting off with 60 ring muscle-ups (20 per partner, we are really hitting some fatigue right from the get go into the dumbbell bench press. The bench press should create extra fatigue, but be accomplished in relatively quick order before athletes tackle the rope climbs. Here, we are hoping that you have enough ropes that teams of 3 can just rotate through hitting a few reps at a time and sharing the ropes. If you need to you can challenge your higher level athletes and do this workout in reverse to weed out bottlenecks. This will create a much greater challenge by putting the ring muscle-ups to finish this one off. By ending on the devil press we should see athletes able to maintain a quick pace in teams of 3, by doing quick sets of 3 to 5 reps at a time to finish this off. Allow teams to be mixed levels by just equating 1 ring muscle-up to 1x [ toes-to-rings + ring pull-up + push-up ].

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• Points of Performance, Coaching Cues, & Scaling Modifications

-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. 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.

-Dumbbell Bench Press: Focus on engaging the posterior delt and mid back here as we stabilize the dumbbells on the eccentric portion to the chest. Stay tight and punch fast on the punch in order to really keep the dumbbells moving in a straight line of direction. Sub a floor press or just limit the range of motion for the athlete and have them just go to 90 degrees at the elbow. We can also sub a tall kneeling dual landmine press.

-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. 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.

-Devil Press: Chest must touch the floor. Dumbbells can go between the legs (suggested) or go on the outside of the legs as we bring the dumbbells through extension to overhead. Scale to traditional burpees, then dual dumbbell muscle snatch. If the reps are 10 reps this would be 10 burpees then 10 dual dumbbell muscle snatches.

metcon: "Rain Dance Maggie"

With a team of 3, for time:

60 Ring Muscle-ups

60 Dumbbell Bench Press, 50/35 lbs

30 Rope Climbs

30 Dumbbell Bench Press, 50/35 lbs

Time cap: 30 mins

Accessories:

5 rounds for quality of:

5 Strict Chest-to-bar Pull-ups

5 Strict Bar Dips

10 Feet Elevated Ring Rows