WOD: Thursday 220714
The trademarked Kari smile to help get you through the rest of the week. Smile through the pain.
• Daily Focus
The focus today is on bar muscle-up technique and building stamina and conditioning around gymnastics pulling. By combining this with a run and farmers carry we will get a little Nicole feel to the workout. The plan today is to spend a good chunk of the class going over the skills and progressions laid out so that athletes can find something to challenge them and get a little taste of the idea of the bar muscle-up, even if it’s something they won’t be tackling in the workout. Have fun and have each athlete do a little variation of the progressions. Even just the box kip-to-jump away from the bar can be a fun drill for athletes to learn how to engage their lats. After skills and drills, talk over some running technique, ideas for scaling weights on the farmers carry, and get athletes hot and ready to tackle “Slow Cheetah.”
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• Points of Performance & Coaching Cues
Bar Muscle-ups: Work on engaging the lats and having the arch to hollow position create the movement that allows for the hips to get to the bar rather than a pull with the arms. Too many people focus on pulling when they should think about the body mechanics and actually pressing themselves away from the bar then over the bar by pressing down.
Farmers Carry: Belly tight, kettlebells at the sides and chest tall.
Run: Pull off the ground and keep the chest tall with a neutral spine. Create tension by pulling your pelvis under your torso and work to keep a quick cadence.
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• Scaling Considerations
Bar Muscle-ups: We have multiple progression options we can scale to today. We can do the banded bar muscle-up, box bar muscle-up, low bar banded bar muscle-up, or burpee pull-up for scaling.
Farmers Carry: Just reduce the loads to ensure unbroken 100 ft and good positions.
Run Machine Subs:
400 m =
30/24 Row/Ski Erg/Bike Erg Calories
25/18 Echo Bike Calories
27/22 Assault Bike Calories
40/32 Airdyne Calories
Metcon: "Slow Cheetah"
For time:
15 Bar Muscle-ups
Farmers Carry, 70/53 lbs, 200 ft
Run, 400 m
12 Bar Muscle-ups
Farmers Carry, 70/53 lbs, 200 ft
Run, 400 m
9 Bar Muscle-ups
Farmers Carry, 70/53 lbs, 200 ft
Run, 400 m
6 Bar Muscle-ups
Farmers Carry, 70/53 lbs, 200 ft
Run, 400 m
Time domain: 12-20 mins
Time cap: 22 mins
Accessories:
5 rounds of:
Sandbag Hold, pick load, 1 min
Max rep Renegade Rows, 30 secs