WOD: Thursday 220630

Well, at least there are not wallballs with the calorie bike and row…

• Daily Focus

The focus today is all about that lactate threshold and pacing in the mixed modal domain. We will be hitting a classic CrossFit style triplet with a monostructural component, a weightlifting component, and a gymnastics component for each station. The goal here is to work paces to hit a work to rest ratio of 2:1, where we just have enough time to recover and come back around to tackle the next set.

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• Points of Performance & Coaching Cues

Thrusters: We want to see the barbell on a good front rack position with the elbows out and in front of the bar. Work to keep vertical out of the squat and drive forcefully through the ground to create a strong vertical drive on the bar.

Bar Facing Burpees: Stay low to the bar and jump feet laterally close to the bar before jumping over the bar and rotating.

Overhead Squats: Keep pressing on the bar as we go in and out of the hole of the squat. Press through the elbows and elevate the shoulder blades.

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• Scaling Considerations

Thrusters: We can move to dumbbell thrusters or lighten the load today to work on better form and maintain a high cycle rate.back angle.

Bar Facing Burpees: We can go to traditional burpees or an elevated box burpee to limit the time on each burpee or if the flexion and extension is an issues.

Overhead Squats: Sub overhead squats to an overhead walking lunge or a front squat as the go to alternatives for today.

Metcon: "Finding Neverland"

Every 3 mins for 30 mins, alternating between:

1x [ 10/7 Bike Calories + 10 Bar Facing Burpees + 10 Thrusters, 75/55 lbs ]

1x [ 10 Overhead Squats, 75/55 lbs + 10 Lateral Burpees Over Rower + 10/7 Row Calories ]

Accessories:

4 rounds for quality of:

7 L/7 R Single Arm Z Press, pick load

Sandbag Carry, pick load, 100 ft

Reverse Sled Drag, pick load, 100 ft