WOD: Thursday 230622
• Daily Focus
The focus today is on the barbell and more specifically pulling from the floor. We cut out the heavy deadlift progression this week and in place of that are working towards some heavy singles on power cleans, followed by more volume deadlift work in a conditioning setting. This workout will feel much like the CrossFit Open workout a few years ago and if you remember that one, it packs a solid punch and leaves a lot of bodies on the floor breathing heavily. Spend time working through technique and points of performance on the power clean today with the emphasis on pressing the knees back as the hips and torso rise at the same time. Then just talk about set-up position between the power clean and the deadlift to ensure athletes are deadlift properly after all the work on the clean.
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• Points of Performance, Coaching Cues, & Scaling Modifications
-Deadlift: Keep the bar close and have the hips and torso rise at the same time during the deadlift. We also want them to descend in a similar fashion by keeping tension against the barbell rather than letting the barbell pull you down to the floor. We should first move to a sumo deadlift or hex bar deadlift in order to change to a position that is more appropriate for those athletes with limited mobility in the hamstrings while still being able to lift the same load. The next scale would be to sub out a dual dumbbell or dual kettlebell Romanian deadlift in order to limit pulling off the floor with excessive loads.
-Bar Facing Burpees: stay low to the bar and jump feet laterally close to the bar before jumping over the bar and rotating. Scale to a traditional burpee or a box elevated burpee.
weightlifting:
Every 1 mins for 5 mins do:
2 Power Cleans, 75% 1RM
Every 1 mins for 4 mins do:
2 Power Cleans, 80% 1RM
Every 1 mins for 3 mins do:
1 Power Clean, 85+% 1RM
metcon: "Maverick"
Complete as many rounds as possible in 7 mins of:
7 Deadlifts, 225/155 lbs
7 Bar Facing Burpees
Accessories:
Eat, sleep, train, repeat.