WOD: Tuesday 231031

Happy Halloween!

• Coaching Notes

Today, we are building into a longer EMOM style workout. A big focus of this cycle will be working into longer workouts in the range of 30+ minutes. We want to challenge athletes to learn to endure, but also not be broken off by a workout like this one. The goal here is to find a scaling modification that works for each athlete and will challenge them just enough that they can complete the work confidently. The 200m run is done right before the rest minute because we know that 200m run in the minute will be a challenge for most and many will run right up to the end of that minute and need a minute of rest before starting the cycle over again.

Please spend some time going through pull-up variations and progressions for about 10:00 minutes today as our key teaching focus and skill development piece.!

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• Gymnastics Primer

Work through kipping and butterfly pull-up skills and drills as well as move through different scaling modifications for the workout. We should be spending about 10 minutes here before hitting the EMOM.

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• Points of Performance, Coaching Cues, & Scaling Modifications

-Pull-Ups: Full extension at the bottom of each rep and chin over bar at the top of each rep. Focus on being rhythmic and relaxed throughout. We are looking for strict banded pull-ups or toenail spot pull-ups today as the primary sub or even for level 1 to move to jumping pull-ups.

-Calorie Row: Focus on leg drive through the first half of the pull, then work on the body and arms staying connected through the finish. The chain should stay in a straight chain path throughout the entire drive phase as we finish hard at the sternum. Finishing higher or lower on the body is not ideal and should be worked to be avoided.

Line Facing Burpees: stay low to the ground and jump feet close to the line before jumping over the line and getting right back down into the next rep.

-Scale: Scale to a traditional Burpee or an Box Elevated Burpee.

-Run: Pull off the ground and keep the chest tall with a neutral spine. Create tension by pulling your pelvis under your torso and work to keep a quick cadence. Run Machine Subs / per 200m : 15/12 Cal Row/Ski/Bike Erg, 13/9 Cal Echo Bike, 14/11 Cal Assault Bike, 20/16 Cal Airdyne

metcon: "Kerry"

Every 1 min for 30 mins, alternating between:

15 Pull-ups

15 Row Calories

15 Line Facing Burpees

Run, 200 m

Rest 1 min

accessories:

3 rounds for quality of:

10 Dumbbell Zottman Curls, pick load

15 Tall Kneeling Banded Straight Arm Lat Pull Downs