WOD: Tuesday 230131

Last day to get your meters in. You have until February 3rd, 11:59pm to enter your meters. Great work from the CrossFit Sanctify Squad!

• Daily Focus

We are starting things off today with some heavy singles on split jerk. It is good to work on it by itself often to develop the Jerk more rather than always hitting after a clean. Today is a good day to prime positions, get athletes feeling solid with the lift and let them feel out weights on the minute. We will then hit a classic 10-1 combo of strict handstand push-ups and chest-to-bar pull-ups. This one is quick and fun to hit, while also allowing a multitude of scaling mods for the style of workout to keep with the stimulus and work athletes into getting stronger with their bodyweight movements. Spend some time working on chest to bar pull-ups and handstand push-up scaling and position prior to the gymnastics couplet as there should be time to hit some key points here.

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• Points of Performance, Coaching Cues, & Scaling Modifications

Split Jerks: Stay vertical on the dip and drive while keeping the bar high on the chest in a quality front rack position. Focus on pressing under the bar with a firm lockout at the elbow. Tighten the core and then bring the feet back together on the recovery while still pressing into the barbell.

-Scale: Dual dumbbell split jerk or single arm dumbbell split Jerk.

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.

Chest-to-bar Pull-ups: Full extension at the bottom of each rep and chest must touch the bar between the nipple line and collar bone at the top of each rep. Focus on being rhythmic and relaxed throughout.

-Scale: We are looking for strict banded pull-ups or toenail spot pull-ups today as the primary sub.

weightlifting:

EMOM for 12mins

Split Jerk 2-2-2-2-1-1-1-1-1-1-1-1.

Set 1-2: 65% 1RM

Set 3-4: 70% 1RM

Set 5-6: 75% 1RM

Set 7-8: 80% 1RM

Set 9-12: 85+% 1RM

metcon: "Soldier Boy"

10-9-8-7-6-5-4-3-2-1 reps, for time of:

Strict Handstand Push-ups

Chest-to-bar Pull-up

Time domain: 7-9 mins

Time cap: 10 mins

Accessories:

4 rounds for quality of:

10 Feet Elevated Parallette Push-ups

14 Rear Delt Flies, pick load

18 Alternating Dumbbell Bicep Curls, pick load