WOD: Monday 231113
Didn’t forget a photo this week.
• Coaching Notes
Today we are building on our Squat progression with the Pause Back Squat + Back Squat. We want to work into the sets and build as we go today increasing loads on the second wave progression to around 80% to that Pause Back Squat + Back Squat. This will help reinforce form and develop absolute strength and power. We will then move into a leg burner of workout with the triplet “From the Ground Up”. This one will be a challenging combo of Burpee Box Jumps, DB Step-Overs, and Double Unders. The big focus as coaches today will be finding the correct loads for the DB Step-Overs and how to maintain good posture and positioning as we crossover the box. Goal today is to get through the round of 7-14-70, which will be an appropriate volume to get through to finish off our leg day.
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• Points of Performance, Coaching Cues, & Scaling Modifications
-Burpee Box Jump: Hit the deck and work at limiting the time on the eccentric, before jumping your feet or stepping your feet close to the box. Stay close to the box and jump with two feet, land with two feet and hit full extension at the knees and hips on top of the box before jumping or stepping down from the box and repeating. Let's look to scale to step-ups or reduce the height of the box jump to keep the same stimulus of the workout today.
-Dual DB Step-Overs: Work on staying close to the box while bracing the midline. This is a good time to practice form and staying smooth on the box step-overs. Sub to weighted lunges or box step-overs
-Double Unders: Eyes forward and down with gaze out 4ft in front of you. Keep the hands at the pockets and focus on flicking the wrist twice to create the double under.
strength:
Complete sets every 2:30 mins.
1x [ 1 Pause Back Squat + 3 Back Squats ], 65%
1x [ 1 Pause Back Squat + 2 Back Squats ], 70%
1x [ 1 Pause Back Squat + 1 Back Squat ], 75%
1x [ 1 Pause Back Squat + 3 Back Squats ], 65%+
1x [ 1 Pause Back Squat + 2 Back Squats ], 70%+
1x [ 1 Pause Back Squat + 1 Back Squat ], 75%+
metcon: "From the Ground Up"
As many reps as possible in 12 mins of:
1 Burpee Box Jump, 24/20 in
2 Dumbbell Box Step Overs, 50/35 lbs, 24/20 in
10 Double Unders
2 Burpee Box Jumps, 24/20 in
4 Dumbbell Box Step Overs, 50/35 lbs, 24/20 in
20 Double Unders
3 Burpee Box Jumps, 24/20 in
6 Dumbbell Box Step Overs, 50/35 lbs, 24/20 in
30 Double Unders
4 Burpee Box Jumps, 24/20 in
8 Dumbbell Box Step Overs, 50/35 lbs, 24/20 in
40 Double Unders
5 Burpee Box Jumps, 24/20 in
10 Dumbbell Box Step Overs, 50/35 lbs, 24/20 in
50 Double Unders
6 Burpee Box Jumps, 24/20 in
12 Dumbbell Box Step Overs, 50/35 lbs, 24/20 in
60 Double Unders
7 Burpee Box Jumps, 24/20 in
14 Dumbbell Box Step Overs, 50/35 lbs, 24/20 in
70 Double Unders
8 Burpee Box Jumps, 24/20 in
16 Dumbbell Box Step Overs, 50/35 lbs, 24/20 in
80 Double Unders
9 Burpee Box Jumps, 24/20 in
18 Dumbbell Box Step Overs, 50/35 lbs, 24/20 in
90 Double Unders
10 Burpee Box Jumps, 24/20 in
20 Dumbbell Box Step Overs, 50/35 lbs, 24/20 in
100 Double Unders
Primary Objective: Complete the round of 7-14-70
Secondary Objective: Stay Unbroken across Step-Ups and Double Unders
accessories:
4 rounds for quality of:
5 Kettlebell Front Rack Cyclist Squats, pick load
10 L/10 R Single Leg Barbell Hip Thrusts, pick load
15 Weighted GHD Hip Extensions, pick load