WOD: Monday 230213

Fantastic fashion sense as always Mr. Salt.

• Daily Focus

Today we are tackling the back squat first thing this morning with the goal of hitting 3 solid singles at a weight that feels heavy, but powerful out of the hole. We are doing this for 9 sets with the goal of staying at the same weight across, however allowing for the chance to go heavy if an athlete is really feeling it. We don’t expect a 1RM the first week of the Open, so hitting some weights at 85% 1RM here to keep things primed should do the trick. We will then move into a simple triplet of only 8 mins in order to keep skill acquisition as well as work on transitions between movements.

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• 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.

Toes-to-bars: Similar to the rings here, where we are looking for that tight kip glide while keeping the lats active through the swing.

-Scale: Let's scale to alternating toes-to-bars, then knees-to-elbows, then strict knee raises, and finally move to v-ups or sit-ups if we need an option that is not on the rig.

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: 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.

Double Unders: Eyes forward and down with gaze out 4 ft in front of you. Keep the hands at the pockets and focus on flicking the wrist twice to create the double under.

Strength:

Complete sets every 2 mins for 18 mins.

Back Squat 1x5 at 75% 1RM

Back Squat 1x3 at 80% 1RM

Back Squat 1x1 at 85% 1RM

Back Squat 1x5 at 75% 1RM

Back Squat 1x3 at 80% 1RM

Back Squat 1x1 at 85% 1RM

Back Squat 1x5 at 75% 1RM

Back Squat 1x3 at 80% 1RM

Back Squat 1x1 at 85% 1RM

Metcon: "Wattle"

Complete as many rounds as possible in 8 mins of:

10 Toes-to-bars

15 Wall Balls, 20/14 lbs, 10/9 ft

35 Double Unders

Primary Objective: Unbroken reps throughout.

Secondary Objective: Complete 4+ rounds.

Accessories:

Part A:

For quality: Handstand Hold, 3 mins

Part B:

4 rounds of:

5 L/5 R Kettlebell Front Rack Bulgarian Split Squats, pick load

Max effort Wall Sit