W.O.D. Monday 3/15/21

14
Mar

W.O.D. Monday 3/15/21

*We have 52 registered for the CrossFit Open! If registered, have you entered your score onto the CrossFit Games website yet, to be validated for the Open 21.1 workout? Go here and login before 5pm today (Monday)! https://games.crossfit.com/open
*For those who wish they could’ve registered, there is still time until Monday at 5pm! Participants you may also use class time today if you need to complete or redo the 21.1 Open workout. Please find someone to judge you if you are registered, find or print off a scoresheet, find an area that makes sense for the standards of the workout, and complete it when the class does the conditioning workout so you are part of the class! (make sure to let the coach know you will be completing it as well!)


DAILY MINDSET
“If you have everything under control, you’re not moving fast enough.” – Mario Andretti

When we are truly going for it, there is an unmistakable sense of being slightly out of control.

The author of this quote, Mario Andretti, is one of the most successful race car drivers of all time. To bank turns at speeds that could without question kill, and do it with this mindset, speaks to the feeling of chasing down something great.

We won’t be 100% sure what’s around that next corner.
But we’re going anyways.

Anything worth doing, will illicit really, really uncomfortable feelings. The separating factor is our ability to settle in the eye of the storm. To find our calm, and to dive into the next turn at 100mph… even when we don’t know for sure what’s around the bend. Do we get lost in the chaos, or does our focus and commitment to our true north continue our path forward?


Squat Cycle Maintenance – 14 minutes

Front Squat – 6 sets of 2 at 80% of your 1 rep max (same weight across all sets)


Conditioning WOD – 20 minute cap

4 Rounds For Time :
10 Burpee Pull-ups or 4 Burpee Bar Muscle ups (your choice)
20 Hang Power Snatches (75/55)
30/21 Calorie Row, 300m Run, OR 18/14 Calorie Bike or Ski

WORKOUT BRIEF [0:00-5:00]

BURPEE PULL-UPS

  • Choose a pull-up bar that is just out of the reach of the fingertips
  • Athletes can step or jump out of the burpee
  • Jump as much as you’d like to into the pull-up, as long as this chin gets over the bar

HANG POWER SNATCHES

  • Hang power snatches will stay above the knee in the bottom position
  • Choose a light weight that can be completed within 3 sets during the workout

GENERAL WARM-UP [5:00-12:00]
Machine Warmup
2 Minutes Easy-Moderate

30 Seconds Each
PVC Around the Worlds (15 Each Each Direction) Video
PVC Pass Throughs Video
PVC Overhead Squats Video
PVC Sotts Press Video
PVC Arch Hold Video
PVC Hollow Hold Video

Overhead Squat Biased Barbell Warmup
5 Good Mornings
5 Back Squats
5 Elbow Rotations
5 Snatch Grip Behind the Neck Presses
5 Snatch Grip Romanian Deadlifts
5 Overhead Squats

DEMO VIDEO: Click Here

TEACHING [12:00-20:00]
BURPEE PULL-UPS
Shoulder Blades Under Bar

  • To make for the easiest transition from burpee to pull-up, we can look to burpee with the shoulder blades directly underneath the pull-up bar
  • If we’re too far behind the pull-up bar during the burpee, we have to take several steps forward before completing the pull-up 
  • Over the course of 40 total reps, we can save ourselves a ton of time just make making each rep a little bit more efficient

Movement Prep

  • 5 Burpees
  • 10 Scap Pull-ups Video
  • 1-3 Strict Pull-ups
  • 3 Jumping Pull-ups
  • 3 Burpee Pull-ups

SNATCHES
Grip

  • Let’s dial in our grip for the snatches today
  • The two big things we’re aiming for are:
    1. Hook Grip: Wrap the pointer and index finger on top of the thumb to create the most secure grip possible. This allows us to jump hard and use the hips more effectively.
    2. Wide Enough: We know the grip is wide enough if we bring the knees to 90 degrees from a standing position and they do not contact the bar. If the hands are too narrow, we have to jump the bar a further distance, because it’ll sit lower on the body.

Shoulder Blades Over Bar

  • On the theme of shoulder blades, let’s aim to keep the shoulder blades over the bar during the snatch
  • This gives us great leverage on the weight we’re trying to control along with more power from the posterior chain
  • A common fault here is that athletes shoulders are too far back with the knees pushing too far forward
  • Check out the Daily Video for a visual of this teaching point

Movement Prep

  • 5 Snatch Grip Deadlifts (To Knees)
  • 3 High Hang Power Snatches
  • 3 Hang Power Snatches

OVERHEAD SQUATS
Grip

  • While some athletes may have the mobility to go a little more narrow on the overhead squat, let’s default to the same grip we’re using for the snatch today
  • A narrow overhead squat grip can be more stable with the right mobility, as it allows for the joints to be more stacked
  • However, since we’re working snatch technique, the snatch grip will allow for an easier transfer from the final snatch into the first overhead squat

Movement Prep

  • 5 Pausing Overhead Squats (3 Seconds in Bottom)
  • 3-Position Power Snatch + 3 Overhead Squats

PRACTICE ROUND [35:00-40:00]
1 Round
With Workout Weight:
2 Burpee Pull-ups
4 Hang Power Snatches
6 Calorie Machine

STRATEGY + WOD [40:00-60:00]
GENERAL

  • The priority movements of this triplet will be the hang power snatches and the bike
  • The burpee pull-ups are a steady pacer, where the barbell and machine will give us the most bang for our buck
  • If we can push the pace on the final two movements and “just stay moving” through the burpee pull-ups, we maximize our efforts
  • Steady burpee pull-ups can also help us “reload” for strong showings on the snatches and bike
  • Pick and option on the barbell that you see yourself holding for all 4 rounds today:
  • 1 Set: 20
  • 2 Sets: 10-10 or 12-8
  • 3 Sets: 8-7-5 or 10-5-5
  • 4 Sets: 6-6-4-4

MODIFICATIONS
BURPEE PULL-UPS

  • Burpees (20)
  • Renegade Rows (10)

HANG POWER SNATCHES

  • Single Dumbbell Hang Power Snatches

Extra Work

Snatch Technique

On the 1:30 x 6 Sets:
3-Position Power Snatch
3 Overhead Squats

SNATCH TECHNIQUE

  • A new sets begins every 90 seconds [0:00-1:30-3:00-4:30-6:00-7:30]
  • These 6-rep sets are designed to be completed unbroken with a focus on quality over speed or load
  • The tendency as the weight gets heavier is to blend the first and second position
  • Be sure to have a clear difference between the two “hang” positions on the snatch
  • Athletes can build in weight as they see git