WOD: Tuesday 211221

“Casey, are you okay?
So, Casey, are you okay? Are you okay, Casey?
Casey, are you okay?”

Points of Performance & Coaching Cues:

-Bench Press: Focus on the Bench is to engage the lats, press the heels firmly in the ground and flex the butt as we press. By engaging the posterior chain we create a strong platform from which to press the barbell off the chest.

-Double Unders: Hands slightly in front of the body and eyes looking 4 feet out in front and down. Focus on jumping high while spinning consistently to get a more predictable double under.

Scaling Considerations:

-The biggest focus for scaling today comes with the bench press. We should looks at utilizing dumbbells as a good alternative or going to the floor press to limit range of motion.

-For the conditioning piece, there isn’t much need for scaling other than working the double unders to single unders. For those wanting to practice double unders have them do 30-30-20-20-10 secs for practice in order to keep stimulus in mind and get athletes some practice time with the jump rope.

Strength, Bench Press:

Bench Press 1x10 at 65% 1RM

Bench Press 1x8 at 70% 1RM

Bench Press 1x6 at 75% 1RM

Bench Press 1x4 at 80% 1RM

Bench Press 1x2 at 90% 1RM

“Annie”

For time of:

50-40-30-20-10 reps

Double Under

Sit-up

Time domain: 4:00-7:00

Time cap: 10:00

Accessories:

5 rounds for quality of:

5 Strict Dips

10 Chest Supported Dumbbell Rows, pick load

Handstand Hold, 30 secs