WOD: Thursday 230921

• Coaching Notes

We have a good little pump session on the menu today, with the goal of really tackling some push movements in the horizontal plane. We will be starting off the day by working up to a 5RM on the Bench Press. We should work through the points of performance here, talk over scaling for anyone with shoulder pain or impingement, and also talk about correct spotting technique for safety. Once we have established the 5RM, we will adjust loads to the workout of the day and talk through some little quick tips and tricks for the burpee box jump overs. The burpee box jump overs today are a way to add in a little plyometric push-up to the mix after the Bench Press creating a nice coupling of absolute strength work with plyometric strength work for added motor neuron recruitment, while still building it into a conditioning workout.

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• Points of Performance, Coaching Cues, & Scaling Modifications

-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. Run Machine Subs / per 200 m : 15/12 Cal Row/Ski/Bike Erg, 13/9 Cal Echo Bike, 14/11 Cal Assault Bike, 20/16 Cal Airdyne

-Bench Press: Engage the lats and mid back by focusing on breaking the bar and pulling the bar down to you. The Bench Press should be initiated through the shoulders and mid back and rather than just focusing on the chest/pecs being the primary mover. Substitute a floor press, dumbbell bench press, or tall kneeling double landmine press, in order to work on a horizontal pressing motion that is more adaptable for those with shoulder mobility issues.

-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.

strength:

Take 10 minutes to establish a 5RM.

metcon: "Push"

3 rounds, each round for time, of:

Run, 400 m

16 Bench Press, 135/95 lbs

10 Burpee Box Jump Overs, 24/20 in

Rest 1 min between each round.

Time Cap: 18 minutes (including rest)

Goal: 12:00-16:00 minutes

Accessories:

4 rounds for quality of:

12 Dumbbell Upright Rows, pick load

12 Seated Dumbbell Overhead Tricep Extensions, pick load

12 Lu Raises, pick load

12 L/12 R Side Plank Clamshells