WOD: Saturday 240309

May the CrossFit Open and your double unders be ever in your favor.

• Coaching Notes

We are starting things off today with a hot start warm-up, rolling into things with a little cardio, before tackling some midline work and activation for the shoulders, then hitting some burpees to finish each round. The idea with the Burpees is to start with 5 @ a mellow intensity, then build intensity when getting to 7 in the minute, before finishing off the last round with 9 at a higher intensity. The warm-up will get the posterior chain going and activate the shoulders as a nice little primer before tackling the gymnastics skill work. Ideally we spend some time here tackling the gymnastics skill work with the goal of hitting a couple solid progressions for the Ring Muscle-Up and then going through correct scaling / modifications for both the Handstand Push-Ups and Deadlifts. Keep the Deadlift load to sub 50% of 1RM today and find scaling mods that allow for unbroken sets across all movements.

Crossfit open 24.2:

Complete as many rounds as possible in 20 mins of:

Row, 300 m

10 Deadlifts, 185/125 lbs

50 Double Unders

Accessories:

4 rounds for quality of:

8 Narrow Grip Bench Press, pick load

8 L/8 R Offset Push-ups

6 Barbell Bent Over Rows, pick load

12 Banded Tricep Extensions