WOD: Monday 220228

How we feeling after the first Open workout of 2022?

• Points of Performance & Coaching Cues

-Back Squats: Work on breathing and bracing. We want to focus on locking in our breath, flexing against and bracing in and out of the squat. Work to root through the floor and drive through the hips as we press the ground away on the ascent.

-Dumbbell Front Rack Walking Lunges: We want to see the dumbbells stay in a strong quality position with the elbows in front of the body and the heads of the dumbbells resting on the shoulders. Be sure to work to keep the feet in line before stepping into the next set.

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• Scaling Considerations

-Back Squats: Let’s move to a box squat at or above parallel for anyone that is experiencing back or knee pain. We could also move to a hex bar deadlift depending on the individual.

-Dumbbell Front Rack Walking Lunges: For this reducing the load or even going to just a bodyweight walking lunge would be a great alternative today. If it's the unilateral work that gives an issue and the athlete can still hit an air squat, let's use that as our go to modification for the day.

Strength: Back Squat

Every 3 mins for 15 mins: Back Squat

Starting at 70% 1RM, work to have 3 sets be at 75% 1RM or above.

“Morbius”

Every 1 min for 16 mins, alternating between:

16/13 Row Calories

15/11 Bike Calories

Dumbbell Front Rack Walking Lunge, 50/35 lbs, 50 ft

Rest 1 min

Accessories

3 rounds for quality of:

10 L/10 R Single Leg Barbell Hip Thrusts, pick load

15 Ring Hamstring Curls

Single Leg Sorenson Hold, L 12 secs/R 12 secs

Copenhagen Plank, L 15 secs/R 15 secs