WOD: Monday 220117

Another Monday full of Front Squats. Alicia’s favorite activity.

• Points of Performance & Coaching Cues

-Front Squats: Chest up, elbows through and focus on pressing up through the barbell as we accelerate out of the hole on each rep.

-Dumbbell Front Squats: Keep dumbbells resting on shoulders to provide less fatigue in the shoulders as the workout progresses.

-Burpees: Stay low and move fast.

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• Scaling Considerations

-Front Squats: We can scale to a box front squat for those with knee and back issues or a barbell hip thrust if loading the spine is problematic.

-Dumbbell front squats can be scaled to a goblet squat so we are working with a single dumbbell or we can move to an air squat variation to provide less loading on the body.

Strength, Front Squat:

Every 2 mins for 16 mins:

3 Front Squats, pick load

100% 5RM or ~80-85% 1RM

"An Acceptable Surrender"

As many reps as possible in 7 mins of:

2 Dumbbell Front Squats, 50/35 lbs

2 Lateral Burpees Over Dumbbells

4 Dumbbell Front Squats, 50/35 lbs

4 Lateral Burpees Over Dumbbells

6 Dumbbell Front Squats, 50/35 lbs

6 Lateral Burpees Over Dumbbells ...

Continue adding 2 reps each round to each movement until time expires.

Accessories

5 rounds of:

12 Ring Hamstring Curls

Max effort Weighted Sorenson Hold, 45/35 lbs

Side Plank, L 20 secs/R 20 secs