WOD: Tuesday 231121

• Coaching Notes

We have a longer time domain workout on the docket today with the workout “Baked Brie". The goal today is to maintain a challenging pace and try to repeat it on the 8:00 minute mark for 4 sets. Total volume today is a little bigger as we are tackling a good dose of rowing, Wall Balls, Burpee Pull-Ups, and Hang Squat Cleans. Each set should be completed around the 6:00 minute mark, allowing for a 2:00 minute recovery which will allow just enough time to keep the intensity and pace up within this workout. Choose a focus today on how you want to attack each round as see if changing the strategy mid workout helps or if you are feeling good, stay with it and keep increasing pace. From a coaching standpoint, we are going to spend some more time on technique primers and technique for cycling Hang Squat Cleans today as that will be the most technical component of the workout.

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• Points of Performance, Coaching Cues, & Scaling Modifications

-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. If needed, scale the row to calorie ski erg or assault bike. If we move to an echo drop the calories by 10%.

-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. Let's first move to reduce the weight, then secondly reduce the height of the target, and thirdly we can move to light thrusters.

-Burpee Pull-Ups: Stay under the bar and ideally we have a bar 6’’ above reach and we can jump into the pull-up. Keep a cadence and rhythm here today. Scale to Burpee Jumping Pull-Ups in order to maintain the correct stimulus.

-Hang Squat Clean: Keep chest tall and over the bar at the knee on the set-up for each clean. The barbell should stay close and come up with the body working into full extension before pulling underneath into the squat. Really work to hit that good quality triple extension before working into the bottom of the squat. We can sub out a Hang Power Clean + Front Squat, or just stick to the Hang Power Clean depending on the athlete.

metcon: "Baked Brie"

3 rounds, each round for time, of:

40/32 Row Calories

25 Wall Balls, 20/14 lbs, 10/9 ft

15 Burpee Pull-ups

10 Hang Squat Cleans, 135/95 lbs

Go every 8 mins.

Primary Objective: Complete each round in under 6:00 minutes

Secondary Objective: Choose a movement to focus on and tackle that with a specific goal in mind. This can be unbroken Wall Balls, or Unbroken Squat Cleans, or completing the Burpee pull-ups in under 90 seconds, etc.

accessories:

5 rounds for quality of:

5 L/5 R Pistol Box Step Downs, pick load

10 Incline Dumbbell Rows, pick load

20 Dumbbell Wrist Curls, pick load