WOD: Friday 251017
• Coaching Brief & Class Overview
Today’s session pairs midline control and barbell strength endurance with cyclical conditioning. The warm-up progresses from mobility into single-leg hinging and core prep, then transitions to toes-to-bar technique and deadlift build-up. Coaches should emphasize bracing, upright torso, and high elbow positioning during deadlifts, while reinforcing tight hollow/arch positions for effective kipping on toes-to-bar.
Lauda is a classic three-round CrossFit Triplet: 400m run, 21 toes to bar, and 12 heavy deadlifts. This workout challenges athletes to manage interference—breathing from the run, grip fatigue from gymnastics, and posterior chain fatigue from the barbell. The separator is the ability to hold large, efficient sets of toes to bar without breaking excessively. Runs should stay steady (~1:45–2:00 per 400m), and deadlifts must be handled with precision—unbroken or short touch-and-go sets that avoid breakdown. Encourage athletes to stay disciplined in rounds one and two, then push harder in round three.
We will then have time today to go through our accessory finisher and have a fun Friday finisher which will be a more common occurrence during the next training phase.
Metcon: "Lauda"
3 Rounds for Time
400m Run
21 Toes to Bar
12 Deadlifts
Barbell: 225/155lb, 102/70kg
Time Cap: 16:00
Accessories:
3 Sets: For Quality
10-12 Dumbbell Pull-Overs