WOD: Monday 221003

No better way to start off your week than with some Front and Back Squats!

• Daily Focus

Today we are getting after a little back squat + front squat strength combo to start things off. The goal here is to hit something heavy on the 2 front squats, then rack the bar and immediately perform the 4 back squats at the load you hit for the front squats. The conditioning piece today will leave you a little wobbly in the legs. This one is a spicy mix on Karen, where we will have 150 wall balls for time, however every 1 min starts with 5 deadlifts at 225 lbs. The goal today is to be able to hold to 14-18 wall balls per min in order to finish within the time domain.

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• Points of Performance, Coaching Cues, & Scaling Modifications

Deadlifts: Keep the bar close and have the hips and torso rise at the same time during the deadlift. We also want them to descend in a similar fashion by keeping tension against the barbell rather than letting the barbell pull you down to the floor.

-Scale: 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.

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.

Front Squats: Keep the chest tall, belly braced and continually push up with your elbows through the bar.

-Scale: Dual dumbbell front squats or kettlebell goblet squats would be a great sub for the day.

Wall Balls: Elbows should stay in front of the body and hip crease needs to pass below parallel. Focus on a good dynamic drive with tension out of the hole as we release the ball.

-Scale: For wall balls, let's first reduce the weight, second reduce the height of the target, and third we can move to a light goblet squat or air squats. If someone has knee issues then sub out light dumbbell push press or strict press.

Strength:

Every 3 mins for 15 mins.

1x [ 2 Front Squats + 4 Back Squats ], pick load

Start at 80% 1RM front squat.

MetCon: “Liar Liar”

For time:

150 Wall Balls, 20/14 lbs

Every 1 min (starting at 0:00) complete:

5 Deadlifts, 225/155 lbs

Time domain: 7-11 mins

Time cap: 15 mins

Accessories:

4 rounds for quality of:

Farmers Carry, pick load, 100 ft

Sandbag Bear Hug Hold, pick load, 30 secs

10 Glute Ham Raises