WOD: Monday 230626

Stomping out the Monday blues with some Front Squats.

• Daily Focus

We are starting things off today with our mid-cycle 10RM front squat. The goal today is to establish a weight that looks challenging, but not to the point where we are really pushing to failure. Look for technical capacity in the front rack position and midline stability in and out of the hole. 15 mins should be more than enough time for athletes to feel like they have appropriate time to build to their 10RM for the day. On the build suggest sets of 3 reps in order to save the legs for the 10RM attempt. We will then move into the workout “Chef” where we will be tackling a quick sprint style workout of 60 toes-to-bars, with 6 front squats performed on every 2 min mark. The entire focus is around midline stability and conditioning while adding in the front squat drop sets to make this one interesting.

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• Points of Performance, Coaching Cues, & Scaling Modifications

-Front Squats: Taking the bar from the floor, start with a good clean set-up position to start the lift. We will then move through a power clean into the front squats or we can squat clean the first rep. Keep the chest tall, belly braced and continually push up with your elbows through the bar. We will move to dual dumbbell front squats or kettlebell goblet squats would be a great sub for the day.

-Toes-to-bars: We are focused on maintaining an active shoulder position as we move through the hollow position to the arched position. Focus to press away from the bar to create space that will allow for compression of the midline and the toes to come to the bar. We should look to keep the dynamic positions today when scaling, so moving to an alternating toes-to-bars or kipping knees-to-elbows/knees-to-chests would be ideal in order to maintain fluid dynamics. The next scale would be to move to a strict knee raise or knee to elbow, specifically for those with shoulder or back issues.

strength: 10rm front squat

The goal here is to hit somewhere around 75% of our 1RM front squat for 10.

metcon: "Chef"

For time:

60 Toes-to-bars

Every 2 mins (starting at 0:00) complete: 6 Front Squats, 185/125 lbs

Front Squats- to be completed from the floor

Goal: 5-7 mins

Time cap: 8 mins

Accessories:

3 rounds for quality of:

Copenhagen Plank, L 15 secs/R 15 secs

Star Plank, L 15 secs/R 15 secs

Hamstring Plank, 30 secs Weighted Plank, pick load, 1 min