WOD: Wednesday 220406

Hopefully all of this CrossFit stuff lets us catch some big fish this summer Scott.

• Points of Performance & Coaching Cues

-Hang Power Snatches: 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.

-Strict Handstand Push-ups: Create a solid stable tripod with an active shoulder, then move into extension through a strong press and firm lockout at the elbow and flexing the core.

-American Kettlebell Swings: We are looking for hip extension while maintaining midline. A lot of athletes tend to lose midline as we go to full extension on the kettlebell swing. The best cue here is to shorten the gap between your sternum and belly button.

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• Scaling Considerations

-American Kettlebell Swings: First scale will be to lower the weight, then next would be to change to a Russian kettlebell swing. After that a kettlebell deadlift would be the best option to limit dynamic loading.

-Handstand Push-up: We want to have some tools in our tool box for the handstand push-up. The box pike handstand push-up is definitely our favorite option, but only if the athlete can do it correctly and maintain the proper pressing form. Dumbbell strict press is never a bad option and helps those that feel like going inverted will be an issue.

-Bike Machine Subs:

13/10 Row Calories

13/10 Ski Erg Calories

Run, 150 m

Plyometrics:

5 rounds for quality of:

5 Dumbbell Rhythm Squat Jumps, pick load

3 Reactive Stick Jump Overs

Weightlifting

Hang Power Snatch 1x5 at 60% 1RM

Hang Power Snatch 1x4 at 65% 1RM

Hang Power Snatch 1x4 at 70% 1RM

Hang Power Snatch 1x4 at 70% 1RM

Hang Power Snatch 1x3 at 75% 1RM

Hang Power Snatch 1x3 at 75% 1RM

*Set 4: 70+% 1RM

*Set 6: 75+% 1RM

Complete sets every 2 mins for 12 mins.

"Bitter Sweet Symphony"

For 3 cycles:

AMRAP in 3 mins of:

4 Strict Handstand Push-ups

8 American Kettlebell Swings, 70/53 lbs

12/9 Bike Calories

Pick up where you leave off each interval.

Goal: ~7 rounds

Accessories:

3 rounds for quality of:

7 Behind-the-Neck Strict Press, pick load

Double Kettlebell Overhead Carry, pick load, 50 ft

Rest 2 mins