WOD: Friday 230519

That PR board better be filled to the brim with PRs by the end of the week.

• Daily Focus

Today, the focus is on the heavy deadlift to end the cycle. This has been a focus throughout as we have build up to some heavy lifts and tackled some banded work to reinforce better positions through the entire lift. We are giving athletes 18 mins to build up to a max today with the knowledge that not everyone should go for a true max today and to keep in mind that we are always striving for a technical 1RM rather than just going for whatever our body can pull. The conditioning piece today is built off a 2015 CrossFit Open workout with an emphasis on grip, posterior chain, and midline capacity. We reduced the rep count to keep things more cyclical and push the athletes a bit more to hang onto unbroken sets if possible.

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• Points of Performance, Coaching Cues, & Scaling Modifications

Toes-to-bars: We are focused on maintaining an active shoulder position as we move through the hollow position to the arched position. Focus to press away from the bar to create space that will allow for compression of the midline and the toes to come to the bar. We should look to keep the dynamic positions today when scaling, so moving to an alternating toes-to-bars or kipping knees-to-elbows/knees-to-chest would be ideal in order to maintain fluid dynamics. The next scale would be to move to a strict knee raise or knees-to-elbow, specifically for those with shoulder or back issues.

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. We should first move to a sumo deadlift or hex bar deadlift in order to change to a position that is more appropriate for those athletes with limited mobility in the hamstrings while still being able to lift the same load. The next scale would be to sub out a dual dumbbell or dual kettlebell Romanian deadlift in order to limit pulling off the floor with excessive loads.

Power Snatches: We want to work on barbell cycling patterns here and keeping the barbell close while also keeping the chest tall as we move to the floor. Work to push the bar to the floor as we don’t want to stop momentum on the thighs or loose tension by letting the barbell pull us to the floor. Think smooth and fast. For quick singles, the focus is going to shift to dropping the hips at the start of each rep as the tendency will be to leave those high when going back down for the next rep. We can go to hang power snatches and or lighten the load. We could also go to American kettlebell swing or alternating dumbbell snatches for those that are limited with a barbell in their hands.

strength:

Work up to a 1RM Deadlift in 18 mins.

Example Warm up:

30-50%x8, 60%x5, 70%x3, 75-80%x1-2, 85%x1, 90%x1, 95-97%x1, 100%+x1

metcon: "Sir Isaac"

Complete as many rounds as possible in 9 mins of:

9 Toes-to-bars

6 Deadlifts, 115/75 lbs

3 Snatches, 115/75 lbs

Accessories:

3 rounds for quality of:

10 Hollow Roll-to-V-ups

Side Plank, L 20 secs/R 20 secs

Weighted Sorenson Hold, pick load, 35 secs