WOD: Friday 230224

• Daily Focus

The focus for our alternate workout today is to build some more leg stamina in the front squat. This will have a two fold benefit as the high volume front squats will also target the core as well as improve some front rack mobility issues we may see in the clean. We are then moving into two new standards we have seen in recent years with a high wall ball shot as well as a burpee-to-target on the wall. The goal is to have two simple movements that athletes can focus on an push the pace.

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• Points of Performance, Coaching Cues, & Scaling Modifications

Front Squats: Keep the chest tall, belly braced and continually push up with your elbows through the bar.

-Scale: Dual dumbbell front squats or kettlebell goblet squats would be a great sub for the day.

Wall Balls: Elbows should stay in front of the body and hip crease needs to pass below parallel. Focus on a good dynamic drive with tension out of the hole as we release the ball.

-Scale: Let's first reduce the weight, second reduce the height of the target, and third we can move to a light goblet squat or air squats. If someone has knee issues then sub out light dumbbell push press or strict press.

Burpees-to-Target: The athlete will start by standing laterally to the wall and then drop with chest to deck, jump both feet back to the hands and then jump to a spot on the wall 12 inches above reach, so they must extend with 1 hand (the hand closest to the wall) and touch above the line. Perform all burpees on the right, then switch and perform the prescribed reps on the left as well in the same manner.

-Scale: Reduce the height of the burpee-to-target or move to traditional burpees

Strength: Front Squat

Complete sets every 2:30 for 12:30.

Front Squat 1x10 at 60% 1RM

Front Squat 1x8 at 65% 1RM

Front Squat 1x6 at 70% 1RM

Front Squat 1x8 at 65% 1RM

Front Squat 1x10 at 60% 1RM

Metcon: "LIV"

As many reps as possible in 12 mins of:

2 L/2 R Burpees-to-Wall Target, 12 in

4 Wall Balls, 20/14 lbs, 11/10 ft

4 L/4 R Burpees-to-Wall Target, 12 in

8 Wall Balls, 20/14 lbs, 11/10 ft

6 L/6 R Burpees-to-Wall Target, 12 in

12 Wall Balls, 20/14 lbs, 11/10 ft ...

Continue adding 2 L/2 R Burpee-to-Wall Target reps and 4 Wall Ball reps each round until time expires.

Goal: 6+ rounds (12 L/12 R + 24)

Accessories:

Every 1 min for 12 mins, alternating between:

8 Wall Facing Handstand Push-ups

12 Dumbbell Box Step Overs, pick load, 24/20 in

16 Alternating Barbell Cossack Squats, pick load Rest 1 min