WOD: Thursday 211202

The Fitness Gods have blessed us this day with the “Chest Day, Best Day”. May all of your gainz be fruitful.

Points of Performance & Coaching Cues:

-Bench Press: Engage the press through the use of your mid back, lats, and glutes. By focusing on using the posterior chain we will create a more solid foundation to press from.

-Rope Climbs: We want to really work on getting the foot hold correct today and spending time with that prior to the workout. Have athletes work at jumping and cutting the rope quickly and efficiently to minimize the amount of time they are spending just hanging on the rope.

Scaling Considerations:

We are going heavy today on the bench so the first modification would just be to reduce loads. Those with rotator cuff issues can go to a floor press to minimize range of motion or add a couple AbMats on the chest to create a 2 board bench press. If this doesn’t work go to Dumbbell bench and then in the workout scale them to ring pushups and the combo should yield a lot better structural integrity for the shoulders.

For Rope Climbs, we can scale to pull to stands, or single arm ring rows.

Strength, Bench Press : 2-2-2-2-2-1-1-1-1-1

Complete sets every 1 min for 10 mins.

Start at 80% 1RM.

“Truman"

3x AMRAP 4 mins:

10 Dumbbell Bench Press, 50/35 lbs

2 Rope Climbs

10 Box Jumps, 24/20 in

Rest 2 mins between each cycle.

For each cycle restart the AMRAP.

Accessories

3 rounds for quality of:

15 Feet Elevated Parallette Push-ups

8 Maltese Raises, pick load

8 Zottman Curls, pick load