WOD: Friday 220527

In case you didn’t know or haven’t met him yet, Coach Corbin is the newest addition to our coaching staff here at Sanctify. Make sure to say hello and introduce yourself if he is coaching or in class.

• Workout Primer

For quality:

5 Deadlifts

Handstand Hold, 20 secs

-- Add weight --

5 Deadlifts

3 Handstand Push-ups

-- Add weight --

5 Deadlifts (working loads)

3 Handstand Push-ups

-- Add weight --

3 Deadlifts (over working load)

3 Handstand Push-ups

-Focus today is to add weight on each set and make sure that the movements are feeling good. Go over the handstand push-up modifications and deadlift modifications for today before tackling this. During this primer it is a good time to walk around and check in with athletes to see how things are feeling and what specific areas they may need to address before hitting the workout.

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• Points of Performance & Coaching Cues

-Back Squat: Brace through the midline. Create global tension and a full 360 degree breath on each rep. We should feel close to maximal effort at 5 and then fight for 6-7-8.

-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.

-Kipping Handstand Push-ups: Create a solid stable tripod with an active shoulder, then move into extension through the kip and flex the butt to keep the hips off the wall.

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• Scaling Considerations

-Back Squats: Scale to a box squat, or single leg variation depending on the certain issues with each athlete.

-Deadlifts: The best subs today would be to move to a hex bar or sumo deadlift first, and after that we could even raise the ground by placing the bar on blocks or move to a kettlebell deadlift.

-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. Dual dumbbell strict press is never a bad option and helps those that feel like going inverted will be an issue.

Strength:

Back Squat : 8 Rep Max

Metcon:

Diane:

21-15-9

Deadlift 225/155

Handstand Push-ups

Accessories:

Go eat and sleep!