"Track Triplet" (2012 Games WOD)
3 rounds for time:
8 Snatch (115/75)
7 Bar muscle-ups
Run 400m
Skill/Accessory work
1 min, 40 sec, 20 sec max rep sets of:
Box Jump (24/20)
Wall Ball (20/14, 10')
Post Main WOD time to comments and whiteboard.
Optional Strength WOD
Front Squat 5 x 5 ascending up to 65% of 1RM Back Squat.
Coach's Notes. (standard start times of 0545 and 0630, warm up prior and be ready to "3, 2, 1...Go" at these times)
Main WOD. This was a WOD from the 2012 CF Games. The Snatches are power snatches,so you do not have to receive the bar in the full squat, you can catch it anywhere comfortable. In the Games athletes were required to do 'split, alternating feet' snatches, however we will just do snatches however capable. Scaling guidance:
- Snatch. As part of your warm-up, build-up with light snatches to feel out if 115/75 is possible for multiple reps. If not, obviously reduce to a weight at which you can easily knock out multiple reps. These should almost be 'touch and go' reps. NOT a weight you have to drop and reset, so plan accordingly.
- Bar muscle ups. Like ring muscle-ups, scaling bar muscle-ups means an increase in reps for the replacement exercises. 1 Bar Muscle-up = 3 x CTB Pull-ups and 3 x Dips (static or ring if you want to up the strength work). So your total per round would be 21 CTB & Dips. Alternate between the 2 movements to keep moving (ex/ each round, do 3 x 7 of each).
Optional Strength. Front squats 5 x 5 in ascending sets. Last set should end at 65% of your 1 rep max for your Back Squat from the CF Total from 2 weeks ago. For a Front Squat, this will be a difficult, heavy weight, as generally athletes' front squats are significantly lower than their back squats. Focus on keeping torso up, weight on your heels, elbows high. Being comfortable in the bottom of the Front Squat will build confidence in your Squat Cleans, so don't rush...this movement is key to many lifts and WODs.
Accessory work/Skill practice. These are max effort sets of PERFECT reps. Best done with partners to watch, count and keep time. Practice here will pay off when these exercises come up in later WODs. Rest and recover as needed between sets, and work as hard as possible for each set.
Training Videos.
- Track Triplet - Games footage...this was the shortest example, there are more but much longer.
- Snatch - classic Coach Burgener garage video.
- Wall Ball - good tips on efficiency and proper mechanics.