WOD: Friday 220520
What’s the best way to start your weekend? That’s right Bobby, Front Squats.
• Points of Performance & Coaching Cues
-Front Squats: Keep the chest tall, belly braced, and continually push up with your elbows through the bar.
-Pause Front Squats: Focus on tension and bracing position in the pause. Watch for hips to go back and down and not to relax in the pause. Elbows up and push against the bar on the ascent.
-1¼ Front Squats: Go down to the whole, come up to just above parallel and then fire back into and out of the squat.
-Power Cleans: These should be touch and go today, so work to keep chest tall and lightly graze thighs on the way up and on the way down to keep form tight while still moving fast.
-Thrusters: We want to see the barbell on a good front rack position with the elbows out and in front of the bar. Work to keep vertical out of the squat and drive forcefully through the ground to create a strong vertical drive on the bar.
-Bar Facing Burpees: Stay low to the bar and jump feet laterally close to the bar before jumping over the bar and rotating.
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• Scaling Considerations
-Front Squats: Scale to 3 pause front squats or 3 box squats.
-Power Cleans: Sub hang power cleans and lighten the load as our first scale, next we can move to dual dumbbell power cleans or even Russian kettlebell swings.
-Thrusters: We can move to dumbbell thrusters or lighten the load today to work on better form and maintain a high cycle rate.
Plyometric Work:
5 rounds for quality of:
Burpee Broad Jump, 50 ft
Rest 1 min
Strength:
Every 2 mins for 12 mins
1x [ 1 Pause Front Squat + 1 1¼ Front Squat + 1 Front Squat ], pick load
Starting at 60-70% 1RM front squat.
"What’s Normal Anyways?"
7 rounds for time of:
7 Power Cleans, 95/65 lbs
7 Thrusters, 95/65 lbs
7 Bar Facing Burpees
Time domain: 7-11 mins
Time cap: 15 mins
Accessories:
3 rounds for quality of:
10 L/10 R Single Leg Barbell Hip Thrusts, pick load
Copenhagen Plank, 30 secs
10 Wall Supported Tibialis Raises