WOD: Tuesday 230221

What’s the over under on dumbbell clean and jerks being in 23.2?

• Daily Focus

Today, we are tackling a challenging 3 round chipper. The goal with the workout today is to challenge the time domain and cut this at 20 mins if anyone is not able to finish within the time frame. We like doing this for a couple reasons. It keeps athletes on point, allows for better class management, and reduces volume for those that should not be tackling this volume. The cap is there to help mitigate excessive stress on those not capable of that volume quite yet. As a coach focus on the points of performance in the clean and tackle this in the barbell prep to really help athletes dial in form and spend some time here fine tuning their lifts. This will help them in the Open, during max attempts and especially today when lifting moderate heavy loads under fatigue.

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• Points of Performance, Coaching Cues, & Scaling Modifications

Row Calories: Get the rower moving quickly and then work on a steady state long stroke. Focus on leg drive through the first half of the pull, then work on the body and arms staying connected through the finish.

-Scale:

32/24 Bike Erg Calories

30/22 Ski Erg Calories

30/20 Assault Bike Calories

28/20 Echo Bike Calories

Single Arm Dumbbell Hang Clean & Jerks: Dumbbell must come to the hip first and then initiate the swing of the dumbbell to the shoulder before going overhead. Full lockout overhead with a locked elbow position and bicep by ears.

-Scale: Adjust loads.

Burpee Box Jump Overs: These should be box facing today and we are looking at staying close to the box and low across with a 2 foot takeoff and 2 foot landing.

-Scale: For this one we want to move to burpee step-ups first and then next to burpees-to-target, and finally just scale to a traditional burpee.

Power Clean: Keep chest tall on the set-up of each clean. The barbell should stay close and come up with the body working into full extension before pulling underneath into the power position. Really work to hit that good quality triple extension before pulling into a quality quarter squat position.

-Scale: Sub hang power cleans or dual dumbbell hang power cleans today in order to keep quality movement patterns and stimulus.

Metcon: "Nash-Vegas"

3 rounds for time of:

32/24 Row Calories

24 Alternating Dumbbell Hang Clean & Jerks, 50/35 lbs

16 Burpee Box Jumps, 24/20 in

8 Power Cleans, 185/125 lbs

Time domain: 15-20 mins

Time cap: 20 mins

Accessories:

Complete as many rounds as possible in 12 mins of:

Sorenson Hold, 45 secs

Kettlebell Overhead Carry, pick load

50 ft GHD Supine Hold, 30 secs

Side Plank Hold, L 30 secs/R 30 secs