WOD: Monday 230717

Happy belated birthday Coach Paul!

• Daily Focus

We are starting off the day with a heavy 6 rep Front Squat before working our weight into a challenging combo of Dumbbell Front Squats + Toes-to-bars with Double Unders to start each round. The goal today is to work on bigger sets of Toes-to-bars while building fatigue through our midline with the Dumbbell Front Squats and Toes-to-bars. A fun little note on this workout is that it is a re-test from previous years where Tia was able to tackle this workout in under 7 mins and stay unbroken throughout. Done as the rep scheme 30-25-20-15 for both movements. Spend some time going over Toes-to-bars progressions and scaling mods prior to tackling the workout today.

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• Points of Performance, Coaching Cues, & Scaling Modifications

-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 toe to bar or kipping knee to elbow / knee to chest 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.

-Dual Dumbbell Front Squats: First start the dumbbells between the legs to pull to either a Dumbbell Power Clean or Squat Clean, then the dumbbells should rest with one head of the Dumbbell on the shoulder with the elbows in front of the body creating a solid front rack position. Descend with the hips back and down until the hips pass the knees into a full depth squat before standing back up to full extension. Keep the torso upright and belly tight. Scale to goblet Squats in order to work on our squat positions while still loading the body in the front rack position with some lighter loads.

strength: front squats

Complete sets every 3 mins for 12 mins.

Set 1: 8 reps at 70%

Set 2: 8 reps at 70%

Set 3: 6 reps at 80%

Set 4: 6 reps at 80%+

metcon: "Barbelle Fett"

For time:

50 Double Unders

25 Toes-to-bars

25 Dumbbell Front Squats, 50/35 lbs

50 Double Unders

20 Toes-to-bars

20 Dumbbell Front Squats, 50/35 lbs

50 Double Unders

15 Toes-to-bars

15 Dumbbell Front Squats, 50/35 lbs

50 Double Unders

10 Toes-to-bars

10 Dumbbell Front Squats, 50/35 lbs

Time cap: 15 mins

Goal: sub 11 mins

Accessories:

3 rounds for quality of:

10 Glute Ham Raises

15 L/15 R Terminal Knee Extensions

10 Seated Barbell Good Mornings, pick load