WOD: Saturday 231202
Have a good weekend!
• Coaching Notes
We have a long partner chipper on the docket today with some good fun grippy work. This entire workout has some major interference in it between all movements. We will be tackling Ring Muscle-Ups, Toe to Bar, American KBS, and Rowing in a combination that is meant to challenge even the best athletes, while also giving those less skilled athletes options that will help move the needle forward both skill wise as well as strength wise. The focus for this workout is to make your way through the reps evenly with your partner. Even if your partner doesn't have the high skill movements we can switch out to a scale and work through the reps using different scaling mods even between two individuals of varying skill / fitness levels.
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• Points of Performance, Coaching Cues, & Scaling Modifications
-Ring Muscle-Up: 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 + pushups.
-Toe to Bar: 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 Swing: 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 KBS. 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 KBS. After that a KB Deadlift would be the best option to limit dynamic loading.
-Row for Meters: 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 calorie ski erg or bike erg. If we scale to the bike erg just double the distance here in order to maintain a similar stimulus.
metcon: "Fire and Ice"
For time:
20 Ring Muscle-ups
40 Toes-to-bars
60 Kettlebell Swings, 53/35 lbs
Row, 2 km
60 Kettlebell Swings, 53/35 lbs
40 Toes-to-bars
20 Ring Muscle-ups
Goal: 25:00-35:00
Time Cap: 35:00 minutes
Primary Objective: For those working into the L3 version of this workout we want to see sets of 4-5 at a time on the Ring Muscle-Ups as well as bigger sets of Toe to Bar. For those moving to Ring Dips and Pull-Ups we want to see athletes tackling sets of 5+ reps on all gymnastics movements
Secondary Objective: Split the work evenly across with the goal of completing in the fastest possible time.
accessories:
4 rounds for quality of:
8 Supinated Bent Over Rows, pick load
12 Glute Bridge Dumbbell Pull Overs, pick load