WOD: Tuesday 230228
Have we forgiven wallballs since the first week of the Open or is it still too soon?
• Daily Focus
Today we are getting into a heavy clean and jerk with the goal of getting close or even maxing out for the day. We are then tackling a challenging triplet that is sure to spike the heart rate throughout. Expect the effort to be near redline right from the beginning, so manage rest periods between sets and movements to keep a steady consistent pace. We would love for the top athletes in the gym to go for big sets throughout and try to maintain quick transitions as their heart rate is peaked, but for the majority we will be looking for quick short sets with quick rest periods to keep consistent pacing from rounds 1-3.
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• Points of Performance, Coaching Cues, & Scaling Modifications
Wall Balls: Elbows should stay in front of the body and hip crease needs to pass below parallel. Focus on a good dynamic drive with tension out of the hole as we release the ball.
-Scale: Let's first reduce the weight, second reduce the height of the target, and third we can move to a light goblet squat or air squats. If someone has knee issues then sub out light dumbbell push press or strict press.
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.
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: We should first move to a sumo deadlift or hex bar deadlift in order to change to a position that is more appropriate for those athletes with limited mobility in the hamstrings while still being able to lift the same load. The next scale would be to sub out a dual dumbbell or dual kettlebell Romanian deadlift in order to limit pulling off the floor with excessive loads.
Weightlifting
Complete sets every 2 mins for 12 mins
1x [ 1 Clean + 2 Jerks ]
1x [ 1 Clean + 2 Jerks ]
1x [ 1 Clean + 1 Jerk ]
1x [ 1 Clean + 1 Jerk ]
1x [ 1 Clean + 1 Jerk ]
1x [ 1 Clean + 1 Jerk ]
Set 1-2: 77% 1RM Clean & Jerk
Set 3-6: 85+% 1RM Clean & Jerk
Metcon: "Whisky"
3 rounds for time of:
30 Wall Balls, 20/14 lbs
20 Chest-to-bar Pull-ups
10 Deadlifts, 275/185 lbs
Goal: 11-13 mins
Time cap: 15 mins
Accessories:
5 rounds for quality of:
5 L/5 R Single Arm Kettlebell Push Press, pick load
10 Barbell Bent Over Rows, pick load
15 Weighted GHD Hip Extensions, pick load