WOD: Monday 220418

I know how much you love Front Squats Casey, so we’re gonna add a pause today to maximize our time with them.

• Points of Performance & Coaching Cues

-Pause Front Squats: Focus on tension and bracing position in the pause. Watch for hips to go back and down and not to relax in the pause. Elbows up and push against the bar on the ascent.

-Devil Press: Chest must touch the floor. Dumbbells can go between the legs (suggested) or go on the outside of the legs as we bring the dumbbells through extension to overhead.

-Dumbbell Thrusters: We want to see the dumbbells on a good front rack position with the elbows up and pointed out in front of the body. Work to keep vertical out of the squat and drive forcefully through the ground to create a strong vertical drive as we come out of squat.

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• Scaling Considerations

-Pause Front Squats: We can adjust to a box front squat for those with knee and back issues or we can move to a back squat variation if the front rack position is the biggest limitation. We can also utilize a Frankenstein squat which could be a fun variation for this today for those with a challenging front rack.

-Double Unders: Let’s move to single unders for 48 reps today or we can do 30 secs of double under practice as a good sub for our double unders today.

-Dumbbell Thrusters: The first option is to lighten the load and then next we can move to either dumbbell front squats or dumbbell push press depending on what this issue is for each athlete.

-Devil Press: For the devil press we are looking at changing the movement to a double dumbbell hang muscle snatch and a burpee. Essentially segmenting the movement to limit the hinging pattern under load.

Strength: Front Squat

6 Pause Front Squats, pick load

Every 2:30 for 12:30.

"Undertow"

For 2 cycles:

AMRAP in 6 mins of:

32 Double Unders

8 Dumbbell Thrusters, 50/35 lbs

4 Devil Press, 50/35 lbs

Rest 3 mins between each cycle.

For each cycle restart the AMRAP.

Accessories:

4 rounds for quality of:

Back Rack Walking Lunge, pick load, 50 ft

L-Sit, 20 secs