WOD: Thursday 240516

Yay burpees!

• Coaching Notes

Today is our heavy session on the Deadlift with the focus of hitting a heavy-ish load for 4 reps. We want to make sure athletes are primed and ready to tackle the heavy loads today, so we have our 3 step style progressive warm-up in with the focus on building some body heat, loosening up muscles just enough that would create a limit in our range of motion and then hitting some activation style work to prime our central nervous system and stabilizing muscles today to hit some heavy loads with great form, strength, and stability.

We will then be tackling the workout called “Into the Fire” which is just that, a burner of a chipper with the focus on keeping things fast and challenging. The goal is to scale all athletes in the gym to be able to complete this fast and ideally in the time frame of 6-8 minutes. This means hitting the bike fast, hitting the burpees fast, and staying close to unbroken on the Double Unders. So adjust levels more so on volume today than movements. For bigger classes we can start on a delay, but with there's also the need to possibly have two machines and have the first time around on one machine and finish on another. If thats the case we would ideally finish with the Echo so athletes have to sprint to the finish there.

strength:

Every 3 mins:

Deadlift 1x6 at 70% 1RM

Deadlift 1x6 at 70% 1RM

Deadlift 1x4 at 75% 1RM

Deadlift 1x4 at 75% 1RM

Deadlift 1x4 at 80% 1RM

metcon: "Into the Fire"

For time:

33/24 Bike Calories

15 Burpees

90 Double Unders

15 Burpees

33/24 Bike Calories

Goal: Sub 7 minutes

Time Domain 6-9 minutes

Time Cap: 10 minutes

Accessories:

4 rounds for quality of:

20 Weighted Reverse Hyper Extensions, pick load

Banded Palloff Hold, L 30 secs/R 30 secs

10 L/10 R Banded Clam Shells