WOD: Friday 220325

SMILE! It’s almost the weekend!

• Points of Performance & Coaching Cues

-Bench Press: Engage the lats and mid back by focusing on breaking the bar and pulling the bar down to you. The bench press should be initiated through the shoulders and mid back and rather than just focusing on the chest/pecs being the primary mover.

-Deadlifts: Keep the bar close and have the hips and torso rise at the same time during the deadlift. We also want them to descend in a similar fashion by keeping tension against the barbell rather than letting the barbell pull you down to the floor.

-Strict Handstand Push-ups: Create a solid stable tripod with an active shoulder, then move into extension through a strong press and firm lockout at the elbow and flexing the core.

-Double Unders: Eyes forward out and down at 4 feet in front of you. Hands by your pockets with thumbs pointing out. Keep elbows down and at your sides and focus on flicking the wrist to initiate the swing rather

than swinging through the elbows.

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• Scaling Considerations

-Bench Press: Sub a floor press, dumbbell bench press, or tall kneeling double landmine press, in order to work on a horizontal pressing motion that is more adaptable for those with some shoulder mobility issues.

-Deadlifts: With this we want to still develop the posterior chain, but just change the position enough to allow for a pain free movement. The best way to do this would be to move to a sumo deadlift, hex bar deadlift, or even dumbbell Romanian deadlifts.

-Strict Handstand Push-ups: We want to have some tools in our tool box for the handstand push-up. The box pike handstand push-up is definitely our favorite option, but only if the athlete can do it correctly and maintain the proper pressing form. Dumbbell strict press is never a bad option and helps those that feel like going inverted will be an issue.

Strength:

Every 2 mins for 10 mins:

5 Bench Press, 60% 1RM

Tempo- 31X1

“Mystique”

10 rounds for time of:

24 Double Unders

6 Deadlifts, 225/155 lbs

4 Strict Handstand Push-ups

Goal time domain: 8-12 mins

Time cap: 15 mins

Accessories

3 rounds for quality of:

10 L/10 R Single Leg Hip Extensions

Weighted Sorenson Hold, pick load, 30 secs

8 L/8 R Single Arm Dumbbell Z Press, pick load