WOD: Friday 221202

Hey, at least it isn’t another week of 20 rep max back squat. Besides, 40 reps sounds way more fun.

• Daily Focus

Today the focus is on leg strength. We are specifically prepping the back squat for our final jump in the 20 rep progression by hitting some volume at our heaviest 20 rep from this cycle. By tackling 4 sets of 10 reps we will create a good dose response from higher volume at the weight we are able to hit for 20. We will then move into a workout that will challenge hip flexor strength and our lower abs. The reps are at a relatively challenging amount to remain unbroken through, but in order to hit each set in a timely manner, that is exactly what we want athletes to be able to do. So, have them pick a scaling modification and rep scheme that allows for unbroken sets and quick intervals across all 4 sets.

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• Points of Performance, Coaching Cues, & Scaling Modifications

Back Squats: Brace through the midline. Create global tension and a full 360 degree breath on each rep.

-Scale: Best way to scale the squat today would be to utilize a box squat. This will reduce stress on the knees and lower back. We could also go to a Bulgarian split squat, weighted step-up, or some other unilateral modification if the lower back is the issue.

Dual Dumbbell Step Overs: Work on staying close to the box while bracing the midline. This is a good time to practice form and staying smooth on the box step overs.

-Scale: We can move to Single dumbbell step overs or alternating step-ups.

Box Jump Overs: Stay low and close to the box and remember to breathe. Work to rotate on the box before landing and coming right back to the box to limit excess movement on the floor.

-Scale: Let's move to air squat jumps today as we are already doing box step overs in the workout.

Strength:

Back Squat 4x10 @ the same weight as your 20 rep set from last week.

Use the same weight for each set.

Rest 1:30 between sets.

Metcon: “Bye Bye Bye”

4 rounds, each round for time, of:

12 Dumbbell Box Step Overs, 50/35 lbs, 24/20 in

24 GHD Sit-ups

12 Box Jump Overs, 24/20 in

Go every 4 mins.

Accessories:

3 rounds for quality of:

Copenhagen Plank, L 18 secs/R 18 secs

Side Plank, L 24 secs/R 24 secs

Kettlebell Front Rack Wall Sit, pick load, 30 secs