WOD: Monday 220620
Glad the new GHD is getting some love from folks. Hopefully today’s workout will get someone new to use it. Don’t be afraid to give it a shot today!
• Daily Focus
We are focusing on absolute strength development in the back squat today. We are working up to a heavy 5 rep for the day at 80% 1RM. Ideally this should not feel like a max. Most athletes should feel that they have about 3-5 reps in the tank. Combining this with the lunges, GHD sit-ups, and rope climbs works to develop more hip flexor recruitment and challenge athletes ability to pace and know themselves on this descending rep scheme. The lunges should start out quick, but will likely slow down as the midline gets more and more fatigued with the coupling of the GHD sit-up and rope climb. This type of interference work will create a more grinding style pace as athletes will naturally slow and need to break things up more than they originally thought going into the workout.
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• Points of Performance & Coaching Cues
Alternating Reverse Lunges: Keep chest upright and tall while working to keep the base of the legs in line with the shoulders to allow for better glute engagement and not staying on a tightrope.
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.
Rope Climb: Focus on making the first jump high up the rope and cut the rope as close to the hands as possible. Then work on the descent by letting the rope slide fast between the feet and hands lightly on the rope.
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• Scaling Considerations
Alternating Reverse Lunges: We can sub low box alternating step-ups for lunges to place less strain on the knees.
GHD Sit-ups: Sub weighted plate sit-ups or v-ups as the primary scale and then next scale to v-ups
Rope Climbs: Sub out pull-to-stands or single arm supine grip ring rows for the rope climbs today. Also if you don’t have enough ropes we can do 4 strict chin-ups per rope climb as a scale.
Strength:
Complete sets every 2:30 for 10 mins.
Back Squat 1x6 at 70% 1RM
Back Squat 1x6 at 70% 1RM
Back Squat 1x5 at 75% 1RM
Back Squat 1x5 at 80% 1RM
Metcon: "The Weirdo on Maple Street"
For time:
50 Alternating Reverse Lunges
25 GHD Sit-ups
5 Rope Climbs
40 Alternating Reverse Lunges
20 GHD Sit-ups
4 Rope Climbs
30 Alternating Reverse Lunges
15 GHD Sit-ups
3 Rope Climbs
20 Alternating Reverse Lunges
10 GHD Sit-ups
2 Rope Climbs
10 Alternating Reverse Lunges
5 GHD Sit-ups
1 Rope Climb
Time domain: 11-15 mins
Time cap: 15 mins
Accessories:
3 rounds for quality of:
10 L/10 R Kettlebell Staggered Stance Romanian Deadlifts, pick load
10 Kettlebell Gorilla Rows, pick load
10 Dumbbell Hammer Curls, pick load