WOD: Monday 220124

5RM retest just for you Arce. Enjoy!

• 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.

-Thrusters: Work to breath on the thrusters. Strong punch overhead, then work to ride the barbell down with the bar in a quality front rack position in and out of the squat. Flex the midline as we ascend the squat to create a stronger press overhead.

-Toes-to-bars: Best cue here is to pull through to extension, then press into hollow as we begin to drive to toes up to the bar.

• Scaling Considerations

-Front Squats: Box front squats would be a great way to limit some tension in the bottom of the squat and still develop proper body mechanics and core engagement. We could move to barbell hip thrusts if squats are problematic.

-Thrusters: If squats are the issue we will want to go to a push press alternative, but add loads. If barbells create a problematic position for shoulders or someone can’t maintain a quality front rack position we will move to a dumbbell thruster.

-Toes-to-bars: First scaling option is the alternating single leg toes-to-bars. Then we should move to knees-to-elbows or kipping knee raises. If the kipping variations hurt the shoulder, work for a strong active shoulder position with strict knee raises. If hanging from the bar is challenging we can do v-ups or sit-ups.

Strength 1, Front Squat : 5 Rep Max

Record your best Front Squat 5 rep max lift.

Strength 2, Front Squats:

Every 2 mins for 6 mins:

5 Front Squats, pick load

“Ford vs. Ferrari”

Every 2 mins for 16 mins (work until completion or failure) do:

15 Thrusters, 100/70 lbs

*Toes-to-bars

*Round 1: 10 reps

*Round 2: 11 reps

*Round 3: 12 reps

*Round 4: 13 reps

*Round 5: 14 reps

*Round 6: 15 reps

*Round 7: 16 reps

*Round 8: 17 reps

Accessories

For quality:

100 Banded Hamstring Curls

Sorenson Hold, 3 mins

Sled Push, pick load, 500 ft