WOD: Tuesday 220913

CrossFit HQ really doing us dirty with the new wallball heights. I still struggle to hit the 10’ mark at times.

• Daily Focus

Today we are getting into some posterior chain work with some touch-and-go deadlifts to start things off. The goal here is to work on cycle rate and efficiency in the hinge pattern by tackling 5 sets of 8 reps on the 2:00 mark. We will then be getting into a fun little chipper that will challenge athletes in one way or another. The goal is to finish the chipper in 7-11 mins, with a firm time cap of 12 mins. Scale accordingly to try to get all athletes to finish this one under the cap.

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• Points of Performance, Coaching Cues, & Scaling Modifications

Deadlifts: Keep the bar close and have the hips and torso rise at the same time during the deadlift. We also want them to descend in a similar fashion by keeping tension against the barbell rather than letting the barbell pull you down to the floor.

-Scale: Keep the bar close and have the hips and torso rise at the same time during the deadlift. Think about breaking the bar off the ground and pushing the ground away as we lift the bar to the knees and then hinge into the hips.

Strict Handstand Push-ups: Create a solid stable tripod with an active shoulder, then move into extension through a strong press and firm lockout at the elbow and flexing the core.

-Scale: We want to have some tools in our tool box for the handstand push-up. The box pike handstand push-up is definitely our favorite option, but only if the athlete can do it correctly and maintain the proper pressing form. Dual dumbbell strict press is never a bad option and helps those that feel like going inverted will be an issue.

Strict Pull-ups: We should see the pull-up initiated by the lats and the movement of the shoulder blades, rather than movement starting at the elbow.

-Scale: Go to strict banded pull-up or toenail spot pull-ups.

Single Arm Dumbbell Hang Clean & JerkS: Cycle the dumbbell between the legs by popping through the hips to the shoulder and then extending at the hip and punching under the dumbbell. The dumbbell should finish over the midline of the body with the bicep by the ear and the elbow locked out.

-Scale: The biggest scale for this one would just be to scale the load, or scale to a single arm dumbbell hang clean if the overhead position is a problem.

Strength:

Every 2 mins for 10 mins.

8 Deadlifts, pick load

60-65% 1RM, Touch-and-go reps.

MetCon: "Rev"

For time:

30 Strict Handstand Push-ups

30/25 Strict Pull-ups

20 L/20 R Single Arm Dumbbell Hang Clean & Jerks, 50/35 lbs

40 Wall Balls, 20/14 lbs, 11 ft

Time domain: 7-11 mins

Time cap: 12 mins

Accessories:

3 rounds for quality of:

10 Chest Supported Dumbbell Rows, pick load

10 Dumbbell Hammer Curls, pick load

10 Reverse Wrist Curls, pick load