WOD: Monday 220801
Welcome to Games Week! And welcome to all of the visitors. Make sure you check the schedule for any updates and events coming this week.
• Daily Focus
Today, we are getting into some strength work with our back squats and specifically putting this a week out from our CrossFit Total to ensure things are primed, our CNS is staying hot, while also allowing the body to recover. The percentages and reps should allow for optimal recovery and speed on the barbell. We will then move into a triplet where we have some dumbbell power cleans, lunges, and wall walks. The goal with this is to focus on a full body combo that will add some accessory work for the legs and midline specifically.
⎯⎯⎯⎯⎯⎯⎯⎯⎯⎯⎯⎯⎯⎯⎯⎯⎯⎯⎯⎯⎯⎯⎯⎯
• Points of Performance, Coaching Cues, & Scaling Modifications
Back Squats: Brace through the midline. Create global tension and a full 360 degree breath on each rep.
-Scale: 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.
Dumbbell Power Cleans: Only 2 heads of the dumbbells need to touch. Rx'd would be for both heads of the dumbbells to touch on the outside of the feet, we can move to the inside of the feet for anyone with limited range of motion. We then want to focus on hip extension, a jump and then land with 2 heads of the dumbbells landing on the shoulders with elbows in front of the dumbbells.
-Scale: Rescue the load and/or go to a hang dual dumbbell power cleans in order to keep the stimulus and form of the movement.
Dual Dumbbell Front Rack Walking Lunges: Dumbbells must remain on shoulders with both heads of the dumbbells touching the shoulders. Hands must remain on the shoulders and elbows must stay in front of and under the dumbbells. Step with consistent steps at hip to shoulder width and focus on the knees tracking out to engage the glutes.
-Scale: Reduce the load, go to a single dumbbell goblet walking lunge, or a farmers carry walking lunge.
Wall Walks: Move with straight arms and work to maintain a strong midline by tucking the pelvis, while pressing the chest through the arms as we move to the wall.
-Scale: The focus here is stability on the hands and through the midline. We can sub in a box wall walk or just not go as high up the wall and as inverted in the wall walk.
Strength: Back Squats
Every 2 mins:
Back Squat 1x2 at 80% 1RM
Back Squat 1x2 at 80% 1RM
Back Squat 1x5 at 75% 1RM
Back Squat 1x8 at 65% 1RM
MetCon: ''Midnight Run''
Complete as many rounds as possible in 10 mins of:
10 Dumbbell Power Cleans,50/35 lbs
Dumbbell Front Rack Lunge, 50/35 lbs, 50 ft
3 Wall Walks
10 Dumbbell Power Cleans, 50/35 lbs
Dumbbell Front Rack Lunge, 50/35 lbs, 50 ft
4 Wall Walks
10 Dumbbell Power Cleans, 50/35 lbs
Dumbbell Front Rack Lunge, 50/35 lbs, 50 ft
5 Wall Walks ...
Continue adding 1 Wall Walk rep each round until time expires.
Accessories:
3 rounds for quality of:
10 Dumbbell Romanian Deadlifts, pick load
Sorenson Hold, 40 secs