WOD: Monday 230320

An alternative name for today’s workout: “Bend and Snap”. Congrats to Patricia and all others who qualified and participated in the CrossFit Quarterfinals!

• Daily Focus

Today we are getting into a 2-parter with both hitting some points of performance standards that we want to touch on and haven’t in a bit. We will tackle the sumo deadlifts and wall facing handstand push-up superset with the focus on controlled tempo throughout every rep and just working for good form here and not pushing the boundaries of strength. We will then move into a quick 12 min EMOM with the focus on moving through clean quick reps and focusing on rep speed. The weights should be light enough and the rep ranges short enough to allow unbroken, quick sets in under 30 secs.

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• Points of Performance, Coaching Cues, & Scaling Modifications

Dumbbell Thrusters: We want to see the dumbbells in a good front rack position with the elbows out and in front of the body and one head of each dumbbell resting on the shoulders. Work to keep vertical out of the squat and drive forcefully through the ground to create a strong vertical drive on the dumbbells. Finish with locked out arms and biceps by ears.

-Scale: We can scale the load here as the primary scale, or go to dumbbell front squats or dumbbell push press, depending on whether the athlete has issues with either overhead movements or squatting movements.

GHD Sit-ups: Work to initiate the sit-up with the hamstrings and fire the hip flexors to create a dynamic sit-up and then relax into the next sit-up to allow the spine to extend more freely.

-Scale: Weighted sit-ups, v-ups, or tuck-ups would be ideal scales.

American Kettlebell Swings: We are looking for hip extension while maintaining midline. A lot of athletes tend to lose midline as we go to full extension on the kettlebell swing. The best cue here is to shorten the gap between your sternum and belly button.

-Scale: First scale will be to lower the weight, then next would be to change to a Russian kettlebell swing. After that a kettlebell deadlift would be the best option to limit dynamic loading.

strength:

Every 3 mins for 15 mins do:

5 Sumo Deadlifts, pick load

7 Wall Facing Handstand Push-ups

Metcon: "Madison"

Every 1 min for 12 mins, alternating between:

15 Dumbbell Thrusters, 35/25 lbs

15 GHD Sit-ups

15 American Kettlebell Swings, 53/35 lbs

Accessories:

3 rounds for quality of:

10 L/10 R Front Rack Bulgarian Split Squats, pick load

16 See-Saw Dumbbell Z Press, pick load