WOD: Monday 221114
If you thought the 20rep Back Squats were fun, just wait until you do them after a workout. WAY more fun.
• Daily Focus
We are continuing our squat progression today and moving it into a segment after the main WOD, which will be sure to really challenge the crew today. This can be something based on your gym and how you feel things are going with how close athletes are looking to their max as to whether or not you do it before the WOD, or just stick to the same weight this week and know that it is done under a little more fatigue. This is where individual programming and understanding your athletes to give them progressions will come into play. We have a fun 20 min EMOM with the emphasis on battery work and technique under duress.
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• Points of Performance, Coaching Cues, & Scaling Modifications
Overhead Squats: Keep pressing on the bar as we go in and out of the hole of the squat. Press through the elbows and elevate the shoulder blades.
-Scale: Sub overhead squats to an overhead walking lunge or a front squat as the go to alternatives for today.
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.
Chest-to-bar Pull-ups: Full extension at the bottom of each rep and hit the chest to the bar at the top of each rep. Focus on being rhythmic and relaxed throughout. Really work to pinch the shoulder blades at the top of each rep.
-Scale: We are looking for strict banded pull-ups or toenail spot pull-ups today as the primary sub.
Hang Snatches: Chest up and eyes forward at the set-up at the knee, then accelerate through the hips working on a vertical drive on the bar before pull under the bar fast and catch with a firm punch. This will reinforce staying over the bar longer allowing the athlete to get the bar back to the hip contact point better.
–Scale: If the athlete has some issues with the barbell, we can move to an American kettlebell swing or alternating dumbbell snatch.
Dual Kettlebell Front Squats: The kettlebells start with the first rep on the floor and then will be cleaned to the shoulders by keeping the kettlebells tight to the body, then keep the kettlebells high on the front rack and work to stay as vertical as possible in and out of each squat like a piston.
-Scale: Move to dual dumbbell front squat or a goblet squat today as the scale of choice.
MetCon: "Impossible Is Nothing"
Every 1 min for 20 mins, alternating between:
3 Hang Squat Snatches, pick load
12 Kettlebell Front Squats, 53/35 lbs
15 Chest-to-bar Pull-ups
Rest 1 min
Strength:
Back Squat 1x20
Increase 5-10 lbs from last week.
Accessories:
3 rounds for quality of:
16 Back Rack Alternating Reverse Lunges, pick load
Rest 30 secs
8 L/8 R Rear Foot Elevated Single Leg Box Jumps
Rest 30 secs
12 Feet Elevated Ring Rows
Rest 1 min