WOD: Tuesday 230926
Take your dramamine so you don’t get too dizzy on the pull overs.
• Coaching Notes
Today, we will be starting off with our Back Rack Reverse Lunge and 20 Rep Back Squat progression. This will be a good dose for the legs with the goal of building better leg stamina and muscular endurance. We will then get into the workout "Andi". This is a new benchmark CrossFit posted two years ago. The loads are meant to be light, so all we want to do is prime the barbell cycling components here, talk over form and movement efficiency then let athletes tackle the workout. We are putting a 20:00 minute time cap on the workout which means a lot of athletes here should go with the empty barbell option and just work the mechanics and speed of movement.
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• Points of Performance, Coaching Cues, & Scaling Modifications
Hang Power Snatch The focus is finding that hang position above the knee that allows for loading of the hamstrings while keeping lats tight. We will then be moving through the hip and thinking about jumping through the bar. We like to think about it as a violent brush rather than a bang on the bar. We can scale by reducing the loads and or move to Alt DB Snatch.
Push Press: Work on the vertical dip and drive. Dip through the heels and press through the entire foot as we drive the bar overhead. Finish over midline with strong lockout overhead. Sub a strict press or single arm DB strict press in order to limit overextension of the spine.
-Sumo Deadlift High Pull: Keep the bar close and chest tall. Bar should stay close and we want to see the hips extend before the arms bend. The rep is finished when the barbell is above the nipple line and below the collarbone line. We can sub out a KB Sumo Deadlift High Pull like we did in the warm-up or go to two light DBs and use that for the thrusters as well today.
-Front Squats from the Floor: Start with a good clean set-up position to start the lift. We will then move through a power clean into the front squats or we can squat clean the first rep. Keep the chest tall, belly braced and continually push up with your elbows through the bar. We will move to dual db front squats or kettlebell goblet squats would be a great sub for the day.
metcon: "Upside Down"
3 rounds, 9 mins each, for max reps of:
Run, 400 m
10 Bar Pull-Overs or Muscle Ups or Strict Pull Ups
Run, 400 m
23/17 Bike Calorie
Run, 400 m
Max reps in remaining time Renegade Rows, 50/35 lbs
Rest 1 min between each round.
Accessories part a:
5 rounds for max reps of:
5 Weighted Strict Pull-ups, pick load
Rest 30 secs
Max rep Strict Pull-ups
Rest 2 mins
Accessories part b:
4 rounds for quality of:
10 Dumbbell Preacher Curls, pick load
15 Bent Over Reverse Flies, pick load