WOD: Tuesday 240213
I promise you, Adam is having fun here.
• Coaching Notes
Today, we are getting after a 5RM Back Squat to end Phase 1 of the Chimera Cycle. We have been building up and targeting some heavy 5s, 3s, and 1s as we build over the previous 6 Weeks as well as a 3RM on the Front Squat. Now it is time to target the 5RM Back Squat to get a baseline before moving into phase 2 of the Chimera Cycle. A note that we like to test the 3RM and 5RM far more often than 1RM’s as these still give us a really solid gauge of our 1RM without the increased risk of losing positions on a 1RM lift under maximum load.
After the 5RM Back Squat, we are targeting a strength and skill style EMOM with the focus of slowing things down today, taking a little focus to add some accessory unilateral strength work, touch on GHD’s in a controlled setting where athletes can focus on form, range of motion (shorter for newer athletes, increase for experienced and healthy athletes), and give time for athletes to practice Single Under Crossovers or Double Unders as we are just around the corner from the CrossFit Open.
As a coach we want to spend about 8-10 minutes on the Warm-Up, then 5 minutes or so to build to 70% on the bar for Back Squats. This will allow us 15:00 minutes for the Back Squat, time to adjust loads down to go over the Front Rack Reverse Lunge, then a little time to talk over technique and positions on both the GHD and Double unders prior to starting the workout. The goal is to create a flow of class, have direct coaching cues, movement modifications ready and be efficient in your coaching ability to give athletes the feedback they need while remain on purpose in class.
strength:
Every 3 mins for 15 mins.
5 Back Squats, pick load
Start at 70% and increase to a 5 Rep Max.
metcon: "Walking Tall"
Every 1 min for 16 mins, alternating between:
10 Front Rack Reverse Lunges, pick load
15 GHD Sit-ups
50 Double Unders
Rest 1 min
Accessories:
For quality:
GHD Supine Hold, 1 min
Sorenson Hold, 2 mins
Paloff Hold, 3 mins