WOD: Monday 220404

Newer member Carrie has been making great strides since joining Sanctify, and it has been fun to coach, and see her progress. Keep up the hard work Carrie!

• Points of Performance & Coaching Cues

-Push Press: Work on the vertical dip and drive. Dip through the heels and press through the entire foot as we drive the bar overhead. Finish over midline with strong lockout overhead.

-Thrusters: We want to see the barbell on a good front rack position with the elbows out and in front of the bar. Work to keep vertical out of the squat and drive forcefully through the ground to create a strong vertical drive on the bar.

-GHD Sit-ups: Work to initiate the sit-up with the hamstrings and fire the hip flexors to create a dynamic sit-up and then relax into the next sit-up to allow the spine to extend more freely.

-Run: Focus on pulling the legs off the ground rather than driving through the ground. Tuck your pelvis underneath you and work a quick cadence.

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• Scaling Considerations

-Push Press: Sub a strict press or single arm dumbbell strict press in order to limit overextension of the spine.

-Thrusters: We can move to dumbbell thrusters or lighten the load today to work on better form and maintain a high cycle rate.

-GHD Sit-ups: The weighted sit-up or v-up are both a great alternative that provides a very challenging stimulus. We can also move to the traditional AbMat sit-up.

-Machine Subs:

Row, 500/425 m

Ski Erg, 500/425 m

Bike Erg, 1000/900 m

Weightlifting/Strength:

Every 2:30 for 7:30: Push Press

8 Push Press, pick load

60-65% 1RM

Take the bar from the floor.

"Tainted Love"

For time:

30 GHD Sit-ups

Run, 400 m

15 Thrusters, 115/75 lbs

24 GHD Sit-ups

Run, 400 m

12 Thrusters, 115/75 lbs

18 GHD Sit-ups

Run, 400 m

9 Thrusters, 115/75 lbs

Accessories:

3 rounds for quality of:

Freestanding Handstand Practice, 1 min

10 L/10 R Half Kneeling Single Arm Bottoms-up Kettlebell Press, pick load

10 Poliquin Raises, pick load