WOD: Saturday 220618

Happy Saturday folks! Looks like it’s gonna be a beautiful Saturday, so get out and enjoy the nice weather.

• Daily Focus

We will be adding in specific team variations to the hero WODs weekly, but this one is ideally an individual test day to get a baseline for the start of the cycle and the retest. The goal here is to work on a pacing test that hits the full body, targeting muscular stamina and endurance. We love to work in hero WODs over the summer to build a huge, big base bodyweight conditioning and the ability to endure and pace.

⎯⎯⎯⎯⎯⎯⎯⎯⎯⎯⎯⎯⎯⎯⎯⎯⎯⎯⎯⎯⎯⎯⎯⎯

• Points of Performance & Coaching Cues

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.

Power Snatches: We want to work on barbell cycling patterns here and keeping the barbell close while also keeping the chest tall as we move to the floor. For the hang position we want to keep the same idea but work the barbell only to the knee then back through the hip before coming overhead.

Bar Muscle-ups: Work on engaging the lats and having the arch to hollow position create the movement that allows for the hips to get to the bar rather than a pull with the arms. Too many people focus on pulling when they should think about the body mechanics and actually pressing themselves away from the bar then over the bar by pressing down.

Turkish Get-ups: Keep a straight arm position, eyes locked on kettlebell, lean into elbow, then sit up, bridge, pull leg through to low lunge, sit to half kneeling lunge position, then stand tall. Be sure to retreat with the same steps on the way down as way up in reverse.

⎯⎯⎯⎯⎯⎯⎯⎯⎯⎯⎯⎯⎯⎯⎯⎯⎯⎯⎯⎯⎯⎯⎯⎯

• Scaling Considerations

Power Snatches: Today, lets move to a hang power snatch first and then move to a dumbbell snatch as the next option to keep athletes focused and moving quickly.

Bar Muscle-ups: We have multiple options we can scale to today. We can do the banded bar muscle-up, box bar muscle-up, low bar banded bar muscle-up, or burpee pull-up for scaling today. We also can move to the burpee pull-up or burpee jumping pull-up or athletes that are not working on bar muscle-up progressions.

Metcon: "Giff"

4 rounds for time of:

Run, 800 m

24 Power Snatches, 75/55 lbs

4 Bar Muscle-ups

4 Turkish Get-ups, 53/35 lbs

Partner Variation

Teams of 2 - 4 rounds for time of:

Partner Med Ball Run, 20/14 lbs

24 Power Snatches, 75/55 lbs (split reps)

4 Bar Muscle-ups (each partner)

4 Synchronized Turkish Get-ups, 53/35 lbs

Time domain: 22-30 mins

Time cap: 35 mins

Accessories:

4 rounds for quality of:

7 Strict Pull-ups

8 L/8 R Single Arm Dumbbell Bent Over Rows, pick load

16 Goblet Cossack Squats, pick load