WOD: Friday 230210
Goblet squats are good for the soul.
• Daily Focus
We are building out our final front squat + back squat combo this Friday to really peak our strength before getting into the Open weeks. During the Open weeks we will be tapping into strength work early on in the week with the knowledge that we will be hitting the Open workout every Friday. We will be tackling the “Rivers of Babylon” today with a fun little mixture of rowing, handstand push-ups, and goblet squats. The Open has stated that we will now have kettlebells and one of the most basic movements that will create an added challenge would be the addition of a goblet squat to the Open workouts.
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• Points of Performance, Coaching Cues, & Scaling Modifications
Row Calories: Get the rower moving quickly and then work on a steady state long stroke. Focus on leg drive through the first half of the pull, then work on the body and arms staying connected through the finish.
Goblet Squats: Hands underneath the kettlebell and the elbows out in front of the body. Initiate with the hips back and down while keeping a tall upright torso and braced midline.
-Scale: Reduce the loads or go to air squats to keep the intended stimulus.
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.
-Scale: 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.
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 e lbsow and flexing the core.
-Scale: 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:
Every 3 mins for 12 mins.
1x [ 2 Front Squats + 4 Back Squats ], 85% 1RM Front Squat
metcon: "Rivers of Babylon"
For time:
70/55 Row Calories
50 Goblet Squats, 53/35 lbs
30 Handstand Push-ups
50/40 Row Calories
30 Goblet Squats, 53/35 lbs
10 Strict Handstand Push-ups
Time domain: 11-15 mins
Time cap: 15 mins
Accessories:
For quality:
Handstand Hold, 3 mins
50 Dumbbell Box Step Overs, pick load