WOD: Friday 220909

Thank you Bailey and Julia for joining us at Sanctify this summer. Good luck with the new school year!

• Daily Focus

We are working on developing speed strength and power today. The goal with the warm-up is to prime the system and allow the legs to feel a little power and speed with the burpee broad jumps and ice skater hops. We will then tackle box squats with the emphasis on speed off the box.

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• Points of Performance, Coaching Cues, & Scaling Modifications

Box Squats: We are looking to hit a box at or just above parallel. We want to really focus on pushing the hips back, knees out, and trying to get as close to a vertical shin as possible. This is not the same movement pattern as a traditional squat and should feel like we are using more hamstrings and glutes in the movement.

-Scale: This is a good scale by itself for a lot of people, but those experiencing lower back pain can adjust to lunges or a cyclist squat to keep a more upright torso.

Wall Walks: Move with straight arms and work to maintain a strong midline by tucking the pelvis, while pressing the chest through the arms as we move to the wall.

-Scale: The focus here is stability on the hands and through the midline. We can sub in a box wall walk or just not go as high up the wall and as inverted in the wall walk.

Squat Cleans: Keep chest tall on the set-up of each squat clean. The barbell should stay close and come up with the body working into full extension before pulling underneath into the squat clean. Really work to hit that good quality triple extension before working into the bottom of the squat.

-Scale: We can sub out a hang power clean + front squat or even just a hang squat clean if positions or lower back problems are exacerbated by pulling from the floor.

Strength:

Every 1 min for 12 mins.

5 Box Squats, pick load

Set 1-6: 60-65% 1RM

Set 7-12: 65-70% 1RM

MetCon: "Night Time Is the Right Time"

For time:

1 Wall Walk

5 Squat Cleans, 185/125 lbs

2 Wall Walks

4 Squat Cleans, 185/125 lbs

3 Wall Walks

3 Squat Cleans, 185/125 lbs

4 Wall Walks

2 Squat Cleans, 185/125 lbs

5 Wall Walks

1 Squat Clean, 185/125 lbs

Time domain: 4-7 mins

Time cap: 7 mins

Accessories:

For time:

100 V-ups

Every time you break complete:

Plank Hold, 30 secs