Warm-up Drills
I. Coach’s Choice (Dynamics, Rounds & Reps, Games, etc.)
II. Set-up, Training Flow & Movement Review (Front Rack, Overhead & Squat Emphasis)
Impact/Focus: Power Clean Triples
5:00 x Warm-up Sets/Reps building to an intended starting weight;
I. Sustain a working weight at 65% or heavier across all sets.
II. Climb weight as able to the best three rep set of Power Cleans on the Day or a 3RM PR; touch and go style.
VS. a 12:00 Running Clock
Power Clean x 3-3-3-3-3-3
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“Waffle Stomp”
Complet for time vs. a 14:00 Soft Time Cap
27-21-15-9 reps of
Overhead Squat (95/65lbs)
Toes-to-Bar
Burpees
Notes:
- Scaling for movement volume would be I. 21-15-12-9 reps or 15-12-9-6 reps, with a time cap as applicable.
- An outline for scaling the Overhead Squat movement;
- Athletes able to maintain a stable overhead position may find that a Barbell or Bumper Plate held aloft during Reverse Lunges in place as a solid scaling fit for Overhead Squats will ensure both training intentions for movements as well as conditioning intensity remain high yield.
- Prioritizing the Squat movement may entail subbing in a Front Squat for the Overhead Squat as applicable today as well.
- Toes-to-Bar is a core and kipping skill emphasis today.
- Burpees (the cherry) are a redline the ‘engine’ tool;
- Bring the lumber, Freaks.
- Coach Katelyn inspired this little Laborious Holiday Return gift of a WOD today as both the weightlifting and MetCon mirror her coaching/training experience and subject matter from this past weekend as she attended her CrossFit Level 2 Coaching Seminar, YESSSSSS!!!
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