WOD: Wednesday 230628

At lest it’s not a 40min EMOM this week…

• Daily Focus

Today we are getting into a little gymnastics strength and skill day with the skin-the-cat and weighted strict pull-up superset. Ideally we spend a little time working through how to get into the skin-the-cat and let athletes find a challenging load for the weighted strict pull-ups. That is why we have made the warm-up 8 mins or 2 rounds today. Once we get into the warm-up it is really just about finding loads and pull-up scales that are necessary to keep athletes in the time domain. We are looking for the row + run to be completed in 2:30-3 mins, the pull-ups to be completed in under 1-2 mins and the walking lunges to be completed in 1:30-2 mins. So used that as a good guide for how to scale this to keep athletes in the right range.

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• Points of Performance, Coaching Cues, & Scaling Modifications

-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 Bike Erg. If we scale to the Bike Erg just double the distance here in order to maintain a similar stimulus.

-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.

-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.

-Dual Dumbbell Suitcase Walking Lunges: Pick up dumbbells by deadlift weights to your sides. Then step with consistent steps at hip to shoulder width and focus on the knees tracking out to engage the glutes. Reduce the load, go to a bodyweight walking lunge, or light alternating step-ups.

gymnastics strength:

Every 1 min for 10 mins, alternating between:

2 Skin-the-Cats

2 Weighted Strict Pull-ups, pick load

metcon: "Burnt"

3 rounds, each round for time, of:

Row, 400/350 m

Run, 300 m

20 Pull-ups

Dumbbell Suitcase Walking Lunge, 50/35 lbs, 100 ft

Go every 9 mins.

Accessories:

3 rounds for quality of:

10 L/10 R Single Arm Dumbbell Bent Over Rows, pick load

10 Dumbbell Bicep Curls, pick load

10 Reverse Nordic Curls

Kettlebell Front Rack Wall Sit, pick load, 30 secs