WOD: Monday 230925

They’re back! I know you missed the dynamic duo of lunges and 20 rep back squats!

• Coaching Notes

Today, we will be starting off with our Back Rack Reverse Lunge and 20 Rep Back Squat progression. This will be a good dose for the legs with the goal of building better leg stamina and muscular endurance. We will then get into the workout "Andi". This is a new benchmark CrossFit posted two years ago. The loads are meant to be light, so all we want to do is prime the barbell cycling components here, talk over form and movement efficiency then let athletes tackle the workout. We are putting a 20:00 minute time cap on the workout which means a lot of athletes here should go with the empty barbell option and just work the mechanics and speed of movement.

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• Points of Performance, Coaching Cues, & Scaling Modifications

Hang Power Snatch The focus is finding that hang position above the knee that allows for loading of the hamstrings while keeping lats tight. We will then be moving through the hip and thinking about jumping through the bar. We like to think about it as a violent brush rather than a bang on the bar. We can scale by reducing the loads and or move to Alt DB Snatch.

Push Press: Work on the vertical dip and drive. Dip through the heels and press through the entire foot as we drive the bar overhead. Finish over midline with strong lockout overhead. Sub a strict press or single arm DB strict press in order to limit overextension of the spine.

-Sumo Deadlift High Pull: Keep the bar close and chest tall. Bar should stay close and we want to see the hips extend before the arms bend. The rep is finished when the barbell is above the nipple line and below the collarbone line. We can sub out a KB Sumo Deadlift High Pull like we did in the warm-up or go to two light DBs and use that for the thrusters as well today.

-Front Squats 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 db front squats or kettlebell goblet squats would be a great sub for the day.

strength part a: Reverse lunges

12:00 minute clock to complete

1x [ 5 L/5 R Back Rack Reverse Lunges ]

1x [ 4 L/4 R Back Rack Reverse Lunges ]

1x [ 3 L/3 R Back Rack Reverse Lunges ]

Start at 90% of 5RM from last week, increase weight over the sets

strength part b: back squats

Back Squat 1x20

65% of 1RM or 75% of 5RM

metcon: andi

For time:

100 Hang Power Snatches, 65/45 lbs

100 Push Press, 65/45 lbs

100 Sumo Deadlift High-pulls, 65/45 lbs

100 Front Squats, 65/45 lbs

Time cap: 20 mins

Accessories:

For quality:

Wall Sit, 5 mins

Side Plank, 6 mins

Extended GHD Supine Hold, 1 min