WOD: Tuesday 240213

• Teaching Notes

At the moment, we’re getting after a 5RM Again Squat to finish Part 1 of the Chimera Cycle. We now have been increase and focusing on some heavy 5s, 3s, and 1s as we construct over the earlier 6 Weeks in addition to a 3RM on the Entrance Squat. Now it’s time to goal the 5RM Again Squat to get a baseline earlier than transferring into section 2 of the Chimera Cycle. A be aware that we like to check the 3RM and 5RM much more typically than 1RM’s as these nonetheless give us a very strong gauge of our 1RM with out the elevated danger of shedding positions on a 1RM carry underneath most load.

After the 5RM Again Squat, we’re focusing on a power and ability fashion EMOM with the main focus of slowing issues down at present, taking a little bit focus so as to add some accent unilateral power work, contact on GHD’s in a managed setting the place athletes can give attention to kind, vary of movement (shorter for newer athletes, improve for knowledgeable and wholesome athletes), and provides time for athletes to observe Single Below Crossovers or Double Unders as we’re simply across the nook from the CrossFit Open.

As a coach we wish to spend about 8-10 minutes on the Heat-Up, then 5 minutes or so to construct to 70% on the bar for Again Squats. It will permit us 15:00 minutes for the Again Squat, time to regulate masses right down to go over the Entrance Rack Reverse Lunge, then a little bit time to speak over approach and positions on each the GHD and Double unders previous to beginning the exercise. The objective is to create a circulation of sophistication, have direct teaching cues, motion modifications prepared and be environment friendly in your teaching skill to provide athletes the suggestions they want whereas stay on objective in school.