WOD: Monday 211122

Got them Monday feels, but at least it is back squat day.

Points of Performance and Coaching Cues:

-Back Squats: Watch for lumbar overextension on the descend and lumbar flexion in the hole (i.e. buttwink). Fixing the stance and either going narrower or wider could help with both these issues, so talk to athletes about finding their ideal stance.

-GHD Sit-ups: We should see a slight bend in the knee on the descent, then a straightening of the legs as we fire back up to touch the pads.

-DB Box Step-Overs: Focus on staying low and close to the box, while still maintaining an upright torso and braced position through the midline. Ideally work on the crossover step-over as this will be the most efficient position for athletes.

Scaling Considerations

-The big focus today is on building strength capacity in the Back Squat. A good scale would be to go to a box squat as we can still load the squat while placing less of a challenge on the knees or lower back.

-For GHD Sit-ups, we can go to weighted sit-ups, v-ups, or AbMat sit-ups

-For the weighted step-overs reducing the load or box height should be our focus for changing the movement enough to maintain stimulus.

Strength: Back Squat 2-2-2-2-2-1-1-1-1-1:

Complete sets every 1 min for 10 mins.

Start at 80% 1RM. Focus here is building weight at or above 80% 1RM.

"Interstellar"

14 mins AMRAP:

15 GHD Sit-ups, pick load

Dumbbell Box Step Over, 50/35 lbs 24/20 in

15/11 Bike Calories

Goal: 4+ rounds

Accessories

4 rounds of:

15 GHD Plate Russian Twists, pick load

20 V-ups

Max effort Hollow Hold