WOD: Thursday 220623

Pop the top off because it is jacked and tan season!

• Daily Focus

We are focused today on building absolute strength with the deadlift as we build those loads to a heavy 3 today at 83%+ 1RM. We will then move into some skill work for the ring muscle-up, just so athletes feel that they have a good gauge of what we are looking at today for scaling modifications and allow some to get up there and attempt their first. The workout is meant to be one where athletes can move quickly through the bar and burpees, but will possibly be slowed down on the higher skill gymnastics movement. We want athletes to work on the strength of the gymnastics component if they don’t have ring muscle-ups, so moving to strict pull-ups and dips is the way to go for scaling modifications.

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• Gymnastics Skill Work & Workout Primer

Let's take time today to go over the banded ring muscle-up today, the box kipping muscle-up transition, the ring swing and pull-to-hip, and then give athletes some time to practice either working into their ring muscle-up or the burpee ring muscle-up.

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• Points of Performance & Coaching Cues

Deadlifts: Keep the bar close and have the hips and torso rise at the same time during the deadlift. We also want them to descend in a similar fashion by keeping tension against the barbell rather than letting the barbell pull you down to the floor.

Bar Facing Burpees: Stay low to the bar and jump feet laterally close to the bar before jumping over the bar and rotating.

Ring Muscle-ups: Work on engaging the lats and having the arch to hollow position create the movement that allows for the hip to drive toward the rings, then pull the feet back underneath you as we throw the torso on top of the rings.

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• Scaling Considerations

Deadlifts: We are looking to develop the posterior chain and work on hip and hamstring development through the hinge pattern. The best options for this with the least amount of issues with the lower back would be to go to a sumo deadlift, hex bar deadlift, or to pull the deadlift off blocks at a position that allows for a more appropriate back angle.

Ring Muscle-ups: The scales today would be to go to a strict strength progression more so than go to a banded ring muscle-up option or box ring muscle-up option as this is early in the cycle and we are looking to develop more strength early on and layer on skill later in the cycle.

Strength:

Complete sets every 2:30 for 12:30.

Deadlift 1x5 at 70% 1RM

Deadlift 1x5 at 70% 1RM

Deadlift 1x4 at 80% 1RM

Deadlift 1x4 at 80% 1RM

Deadlift 1x3 at 83+% 1RM

Metcon: "The Monster"

Complete as many rounds as possible in 11 mins of:

9 Deadlifts, 225/155 lbs

7 Bar Facing Burpees

5 Ring Muscle-ups

Goal: ~1:30-2 mins per round (~6 rounds +/- 10 reps)

Accessories:

4 rounds for quality of:

8 Strict Pull-ups

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

Weighted Sorenson Hold, pick load, 35 secs