WOD: Thursday 230727
Man, what did cats ever do to deserve a gymnastics movement named like that?
• Daily Focus
Today, we are tackling some good skills for our gymnastics progressions that will help us progress, but also recover from the last few weeks of intensity. We are looking to build in some good progressions today and allow all athletes to tackle something new that helps them move the needle forward and feel successful today. For the conditioning piece today we are looking to hold a steady pace throughout and move with intent from movement to movement. We ideally should be able to start athletes on different stations in order to work in better class management, but if needed choose a different machine for each row station as opposed to keeping as the row on each station.
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• Points of Performance, Coaching Cues, & Scaling Modifications
-Row for Meters: Focus on leg drive through the first half of the pull, then work on the body and arms staying connected through the finish. The chain should stay in a straight chain path throughout the entire drive phase as we finish hard at the sternum. Finishing higher or lower on the body is not ideal and should be worked to be avoided. If needed, scale the row to calorie ski erg or bike erg. If we scale to the bike erg just double the distance here in order to maintain a similar stimulus.
-Sumo Deadlift High Pull: Keep the bar close and chest tall. Bar should stay close and we want to see the hips extend before the arms bend. The rep is finished when the barbell is above the nipple line and below the collarbone line. We can sub out a kettlebell Sumo Deadlift High Pull like we did in the warm-up or go to two light dumbbells and use that for the thrusters as well today.
-American Kettlebell Swing: We are looking for hip extension while maintaining midline. A lot of athletes tend to lose midline as we go to full extension on the kettlebell swing. The best cue here is to shorten the gap between your sternum and belly button. First scale will be to lower the weight, then next would be to change to a Russian kettlebell swing. After that a kettlebell Deadlift would be the best option to limit dynamic loading.
-Front Rack Rack Step-ups: Barbell will start in the rack and we are looking for a quality Front Rack position. Keep the chest tall and then step with the right leg up to extension on top of the box, then step back down before stepping with the left leg to full extension and repeating for the prescribed reps. The scale today would be back rack step-ups, lighten the load or go to dual dumbbell weighted step-ups held in the suitcase position.
gymnastics:
For quality:
10 Skin-the-Cats
Freestanding Handstand Hold, 2 mins
metcon: "The Mongolian Stomper"
Every 1 min for 18 mins, alternating between:
Row, 200/170 m
12 Sumo Deadlift High-pulls, 95/65 lbs
Row, 200/170 m
14 Alternating Front Rack Box Step-ups, 95/65 lbs, 24/20 in
Row, 200/170 m
16 American Kettlebell Swings, 53/35 lbs
Accessories:
5 rounds for quality of:
Copenhagen Plank, L 15 secs/R 15 secs
Star Plank, L 15 secs/R 15 secs
Single Leg Romanian Deadlift Isometric Hold, L 15 secs/R 15 secs