WOD: Friday 220304

Help welcome Adam here at Sanctify if you see him in class. Welcome to the party pal!

• Points of Performance & Coaching Cues

-Run: Focus on pulling up through the hamstrings and hip flexors while keeping pelvis directly under midline.

-Push-ups: We want to ensure the body is a moving plank position and that the pushup is initiated by the shoulders and not the elbows. This will help to mitigate pain on the shoulder and create a better stacked shoulder position.

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• Scaling Considerations

-Box Jumps: We can lower the box and/or go to step-ups to reduce leg fatigue and risk of injury.

-Push-ups: The band assisted push-up would be the go to today to keep positions strong as we scale the loading on the body

-AbMat Sit-ups: Anyone with lower back pain should sub the McGill crunch to allow for compression through the midline with excessive flexion and extension.

“Kraven's Last Hunt”

3 rounds, each round for time, of:

Run, 400 m

-- then --

18-15-12 reps of:

Box Jump, 24/20 in

AbMat Sit-up

Push-up

-- then --

Farmers Carry, 53/35 lbs, 150 m

Rest 3 mins between each round.

Time cap: 11 mins per round

Accessories

For quality:

3x12 Seated Dumbbell Reverse Flies, pick load

Rest 1 min between sets

3x12 Dumbbell Bicep Curls, pick load

Rest 1 min between sets

3x12 Banded Tricep Extensions

Rest 1 min between sets