A.
Every 4 minute for 20 minutes (5 rounds):
– 3 Chest-to-Bar Pull-Ups
– 6 Toes to Bars
– 9 Front Squats
– 12 Burpees
## GENERAL
* Working through 5 fast paced intervals today
* Rounds begin on the 0-4-8-12-16
* Looking to have somewhere between 1:30-2:00 of rest before starting the next round
* Score is the slowest interval of the 5
## GYMNASTICS
* Choose chest to bar and toes to bar variations and/or rep schemes that you can complete unbroken every round
##FRONT SQUAT
* Choose a moderately heavy barbell weight, but one that you can complete unbroken each round
## BURPEE
## DAILY VIDEO
[Click Here](https://youtu.be/XZIs3jRqlfs)
# WOD BRIEF + GROUP WARMUP (0:00 – 12:00)
## 60 Seconds
Easy Burpee
PVC Straight Leg Swings (30 Each Side) [Click Here](https://youtu.be/foyEIeygllk)
## 45 Seconds
Moderate Burpee
PVC Pass Throughs [Click Here](https://www.youtube.com/watch?v=iLup2Kn9INM)
## 30 Seconds
Fast Burpee
PVC V-Ups [Click Here](https://youtu.be/-lvdWJC5b8M)
## Barbell Warmup
5 Good Mornings
5 Back Squats
5 Elbow Rotations
5 Press & Reach
5 Romaninan Deadlifts
5 Front Squats
# TEACHING (12:00 – 25:00)
## CHEST TO BAR
### Push Away
There are two places we want to "push away" during the chest to bar. We can think about pushing away as we're making our way up to the bar. Pushing away from or down on the bar with straight arms allows athletes to get further behind. Getting further behind the bar in the back swing is going to make it easier for them to make chest contact at the top. The second place we can push away is at the top. Bench pressing the bar away from the body enables athletes to maintain a better rhythm to their kip swing that dropping straight down.
### Movement Prep
10 Scap Pull-ups
5 Kip Swings
1-3 Strict Pull-ups
3 Pull-ups
3 Chest to Bar Pull-ups
### Movement Substitutions
Reduce Reps
Banded Chest to Bars or Pull-ups
Jumping Chest to Bars or Pull-ups
Ring Rows
## TOES TO BAR
### Push Away
The upper body action stays the same as the chest to bar. Pressing down with straight arms to get further behind the bar is the goal. With the lower body, after the feet make contact with the bar, the goal is to aggressively push the heels down and back to maintain the rhythm. When the feet slowly return to the arch position, it can disrupt the timing between the lower body and the upper body, causing athletes to swing around. Push the feet away from the bar and behind the body.
### Movement Prep
5 Knees to Waist
5 Knees to Chest
5 Toes to Bar
### Movement Substitutions
Reduce Reps
Feet as High as Possible
Knees to Chest
Knees to Waist
## FRONT SQUAT
### Movement Prep
5 Empty Bar Front Squat
*Build to Light Weight*
5 Pausing Front Squat
# PRACTICE ROUND (25:00 – 35:00)
## 1 Round
1 Chest to Bar Pull-ups
2 Toes to Bar
3 Front Squat (Lighter Weight)
4 Burpee
*Build to Workout Weight *
## 1 Round
1 Chest to Bar Pull-ups
2 Toes to Bar
3 Burpee
# STRATEGY + WOD (35:00 – 60:00)
## GENERAL
* With the rest built in and manageable numbers in each round, let’s push for unbroken sets on the gymnastics and barbell
* With the score being the slowest round, make sure the first round is performed at a pace you're prepared to maintain
## CHEST TO BAR & TOES TO BAR
* Quickly drop between these two movements to reset the hands and ensure unbroken sets
* While you could hold onto the bar for all 9 reps straight, it can be tricky to transition from one movement to the next
## BURPEE
* Get a fast start on the bike and finish strong knowing rest is coming