WOD: Thursday 230824

Yay burpees! (and box jump overs).

• Coaching Notes

Today, the focus is speed and working into an equal work to rest style workout that is built around power output and leg pump. If your class size doesn't allow for enough rowers just work alternating rounds with a partner to keep the 1:1 work to rest ratio. Alternatively we can start on a delay of about 3 mins to get athletes to work in teams of 3 or just sub an alternative machine for 1 part of the interval. Remember to talk through the difference of the box jump and box jump over as we are practicing two types of box jump here with one requiring full extension on top of the box.

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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.

-Burpee Box Jump Overs: These should be box facing today and we are looking at staying close to the box and low across with a 2 foot takeoff and 2 foot landing. For this one we want to move to burpee step-ups first and then next to burpees to target, and finally just scale to a traditional burpee.

-Burpee Box Jump: Hit the deck and work at limiting the time on the eccentric, before jumping your feet or stepping your feet close to the box. Stay close to the box and jump with two feet, land with two feet and hit full extension at the knees and hips on top of the box before jumping or stepping down from the box and repeating. Let's look to scale to step-ups or reduce the height of the box jump to keep the same stimulus of the workout today.

metcon: "Cornish Hens"

6 rounds, each round for time, of:

5 Burpee Box Jumps, 24/20 in

Row, 250/220 m

10 Box Jump Overs, 24/20 in

Row, 250/220 m

5 Burpee Box Jumps, 24/20 in

Rest 1:1 between each round.

Goal: ~3 mins per round

accessories:

For quality:

30 Reverse Nordic Curls

50 Seated Calf Raises, pick load

70 Prone PVC Pipe Press