WOD: Tuesday 240109

Best cycle of the year so far. We get to Bench.

• Coaching Notes

For today’s session, we are starting things off in a very similar fashion to how we tackled yesterday and are working our way into a strength piece aimed at developing our absolute strength as well as muscular endurance in the Bench Press. We will again run this on a 6:00 minute clock with the goal of completing each set with time to spare on the 6:00 minutes, then using the full 6:00 minutes on the final round as we complete our 3rd set of waves for the Bench Press. This allows us more time to rest as the weight gets progressively heavier wave to wave. We will then move into a good old fashion classic CrossFit triplet of Handstand Push-Ups, Deadlifts, and Step-Down Box Jumps. The style and focus here is similar to that of many open workouts in the past and is done at the same weight on the barbell as well as the same height on the box. Today again is more focused on the strength piece than on the specific skill development of the Handstand Push-Up, so the key talking points will be about scaling modifications more so that teaching hand position or key points on kipping dynamics. This should be a relatively easy piece to transition to from the Bench Press into the workout. All we need to do is bring out the barbell, warm-up to the working weight and find correct scales for Handstand Push-Ups and Box Jumps.

strength: Bench press 5-3-1

Every 6mins, complete:

Set 1: 75-77-80% 1RM

Set 2: 77-80-82% 1RM

Set 3: 80-82-85% 1RM

metcon: "Keystone"

As many reps as possible in 9 mins of:

3 Handstand Push-ups

3 Deadlifts, 225/155 lbs

3 Box Jumps, 24/20 in

6 Handstand Push-ups

6 Deadlifts, 225/155 lbs

6 Box Jumps, 24/20 in

9 Handstand Push-ups

9 Deadlifts, 225/155 lbs

9 Box Jumps, 24/20 in ...

Continue adding 3 reps each round to each movement until time expires.

Accessories:

Every 1 min for 15 mins, alternating between:

Weighted Sorenson Hold, pick load, 35 secs

Side Plank Hold, L 25 secs/R 25 secs

15 V-ups

Max rep Weighted Hanging Knee Raises, pick load

Rest 1 min