WOD: Monday 220711

An all day strength day? Music to my ears! Time to clang and bang some weights!

• Daily Focus

The focus today is on absolute strength development across all movements we are going to tackle in the CrossFit Total at the end of this cycle. We are looking for athletes to work in groups, share equipment, and have fun getting after some heavy barbells on a Monday! “Light weight, baby!”

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• Barbell Primer

Have athletes get into groups and then work through warming up the back squat + strict press + deadlift. There will need to be unloading of bars between back squat and strict press and possibly some sharing of weights with the amount of loads we expect on the bars for the deadlift by the sets of 2.

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• Points of Performance & Coaching Cues

Back Squats: Brace through the midline. Create global tension and a full 360 degree breath on each rep.

Strict Press: Press through the entire foot as we drive the bar overhead. Finish over midline with strong lockout overhead. Focus on pinching the shoulder blades together and engaging the lats as we press. This is often a missed component in the press.

Deadlifts: Keep the bar close and have the hips and torso rise at the same time during the deadlift. Think about breaking the bar off the ground and pushing the ground away as we lift the bar to the knees and then hinge into the hips.

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• Scaling Considerations

Back Squats: Best way to scale the squat today would be to utilize a box squat. This will reduce stress on the knees and lower back. We could also go to a Bulgarian split squat, weighted step-up, or some other unilateral modification if the lower back is the issue.

Strict Press: For the press we can move to a single arm dumbbell strict press or a single arm landmine press for those that have issues with lifting a barbell overhead.

Deadlifts: Let’s move to a sumo deadlift, hex bar deadlift, or a block deadlift/rack pull for those athletes with limited range of motion off the floor. This will help develop the hinge pattern without compromising the lower back.

Strength: Squat/Press/Deadlift

Back Squat 10-8-6-4-2, using heaviest weight per set

Shoulder Press 10-8-6-4-2, using heaviest weight per set

Deadlift 10-8-6-4-2, using heaviest weight per set

Complete on a 40 min running clock.

Working in teams of 2 or 3, do 10-10-10, 8-8-8, 6-6-6, and so on...

Goal is to start at 60-65% 1RM and increase.

Accessories:

3 rounds for quality of:

6 L/6 R Bulgarian Split Squats, pick load

8 L/8 R Single Arm Dumbbell Push Press, pick load

10 L/10 R Single Leg GHD Hip Extensions