WOD: Monday 221024

Welcome Rachel, one of the newest faces here at Sanctify!

• Daily Focus

We are working into our squat cycle today with the focus on both positional strength work for the clean with a front squat complex and then hitting our 20RM back squat progression. We will be starting at 60% of our 1RM back squat and building by 5-10 lbs weekly to build to a true 20RM back squat. We will then be hitting a fun push/pull conditioning effort with the Fibonacci rep scheme building to 21 reps on handstand push-ups.

Quote of the Day:

“Whatever you do, always give 100%. Unless you’re donating blood.” — Bill Murray

⎯⎯⎯⎯⎯⎯⎯⎯⎯⎯⎯⎯⎯⎯⎯⎯⎯⎯⎯⎯⎯⎯⎯⎯

• Points of Performance, Coaching Cues, & Scaling Modifications

Front Squat Complex: In the pause front squat, focus on keeping tension through the midline and pressing up on the bar, then stand fast to the top. When we hit the 1¼ front squat we are looking for a controlled descent then quick up to a quarter squat and drop back down for the rebound out of the hole. Finally we will hit a controlled front squat with speed and an upright position.

-Scale: The best sub today would be to move to a safety bar squat complex instead of the front squat complex to help with front rack mobility issues.

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.

Strict Handstand Push-ups: Create a solid stable tripod with an active shoulder, then move into extension through a strong press and firm lockout at the elbow and flexing the core.

-Scale: We want to have some tools in our tool box for the handstand push-up. The box pike handstand push-up is definitely our favorite option, but only if the athlete can do it correctly and maintain the proper pressing form. Dual dumbbell strict press is never a bad option and helps those that feel like going inverted will be an issue. For our level 1 option today lets move to ring push-ups to work on better stability through the shoulders.

Row Calories: Get the rower moving quickly and then work on a steady state long stroke. Focus on leg drive through the first half of the pull, then work on the body and arms staying connected through the finish.

-Scale: Sub any machine today for the row if we don’t have enough rowers. For those that are better at handstand push-ups we would love to see them sub out a Ski Erg to create more interference.

Strength Part A:

Every 2 mins for 8 mins.

1x [ 1 Pause Front Squat + 1 1¼ Front Squat + 1 Front Squat ], pick load

Complete at 80% 1RM clean.

Rest 8-12 mins before B.

Strength Part B:

Back Squat 1x20 at 60% 1RM

MetCon: “St. Vincent”

For time:

21/17 Row Calories

3 Strict Handstand Push-ups

21/17 Row Calories

5 Strict Handstand Push-ups

21/17 Row Calories

8 Strict Handstand Push-ups

21/17 Row Calories

13 Strict Handstand Push-ups

21/17 Row Calories

21 Strict Handstand Push-ups

Time domain: 7-11 mins

Time cap: 15 mins

Accessories:

3 rounds for quality of:

12 Barbell Z Press, pick load

12 Barbell JM Press, pick load

Ring Support Hold, 20 secs