WOD: Tuesday 211214

Sara, a dedicated 5am’er, making these box jumps look easy peasy.

Points of Performance & Coaching Cues:

-Row: Straight chain path and initiate the drive with legs, then body, and finally the arms. Really work on creating tension through the lats at the catch and limit any early arm bend.

-Ski: Work on keeping tension on the cable the entire time and keeping lats engaged and utilized as the primary driving force.

-Bike: Limit any body sway and work on keeping positioning linear to create better power transfer.

-Burpee Box Jump Overs: Stay low across the top of the box and work on falling fast and efficiently to the floor on the burpee.

Scaling Considerations:

-There is not much that goes into scaling for today’s workout. The biggest consideration is really talking to each athlete and going over what their expectations should be for the workout. Those that are new to CrossFit can really mess themselves up in this type of workout, so talk to them about how to pace it out and just work on movement rather than max intensity.

“Bad Intentions”

5 rounds, 1 min per station, for max reps of:

Row Calorie

Max Distance Sled Push

Bike Calorie

Burpee Box Jump Over, 24/20 in

Rest 1 min

Rotate immediately to the next station every 1 min, the clock does not stop or reset between stations.

Accessories:

3 rounds for quality of:

Wall Facing Handstand Hold, 30 secs Rest15 secs

Weighted Sorenson Hold, pick load, 30 secs Rest 15 secs

8 Dumbbell Romanian Deadlifts, pick load Rest 30 secs