WOD: Monday 230724

Happy deload week! Time to get ready for test week next week and the CrossFit Games!

• Daily Focus

Today, we are tackling a fun 20 min strength focused EMOM with the goal of hitting some time under tension in the Back Squat while still deloading the body. We are working correct mechanics here in the squat and focusing more on the tempo than pushing the load. We will then be moving into a Dual Dumbbell Farmers Loaded Bulgarian Split Squat with the goal of working unilateral muscular endurance as a great couplet with the Back Squat. We are adding some Strict Pull-up volume to the third set with the goal of getting 50+ strict pull-ups today to keep building our total body strength and stamina. We should spend the full 15 min on the warm-up today as that will really prime the system and add in some great pre-hab work for the body. That coupled with a little extra time focused on the recovery protocol to finish the day should create a well rounded day that will help athletes begin their deload week right.

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• Points of Performance, Coaching Cues, & Scaling Modifications

-Back Squat: Brace through the midline. Create global tension and a full 360 degree breath on each rep. The best way to scale the squat today would be to utilize a box squat. This will reduce stress on the knees and lower back. Also a barbell hip thrust would be a great way to target the glutes and lower body strength work without added stress to the joints.

-Bulgarian Split Squat: Think about pulling the knee back and down to the bench, pause with the knee lightly touching or slightly off the ground and then press through the forefoot to drive the body up using hip flexors and glutes. Sub to a step-up or a traditional split squat if the elevated foot creates too much tension or challenge for the athlete.

metcon: "Stone Cold"

Every 1 min for 20 mins, alternating between:

5 Tempo Back Squats, pick load

8 L/8 R Dumbbell Bulgarian Split Squats, pick load

Max rep unbroken Strict Pull-ups

Rest 1 min

Accessories:

3 rounds for quality of:

10 Dumbbell Preacher Curls, pick load

10 L/10 R Single Leg Barbell Hip Thrusts, pick load

8 L/8 R Side Plank Banded Row