WOD: Saturday 220423
May your kettlebells swing you into a fabulous weekend. See y’all Monday!
• Workout Primer
3 rounds for quality of:
6 Russian Kettlebell Swings
6 American Kettlebell Swings
5 Box Jumps
3-5 Deadlifts (increasing weight each round)
In-Place High Knee Run, 15 secs
6 GHD Sit-ups or Weighted Sit-ups
-This is meant as a specific primer for the day and to allow the coaches to go around and check on form on all the movements. Talk with athletes about bracing position on the kettlebell swing versus the deadlift as well as how to use the hamstrings more efficiently on the GHD sit-up.
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• Points of Performance & Coaching Cues
-American Kettlebell Swings: We are looking for hip extension while maintaining midline. A lot of athletes tend to lose midline as we go to full extension on the kettlebell swing. The best cue here is to shorten the gap between your sternum and belly button.
-Box Jumps: We are looking for a quality set-up, knees out chest up, jump and land with two feet on the box and extend the hips before moving into the next box jump.
-Deadlifts: Keep the bar close and have the hips and torso rise at the same time during the deadlift. We also want them to descend in a similar fashion by keeping tension against the barbell rather than letting the barbell pull you down to the floor.
-Run: Focus on pulling the legs off the ground rather than driving through the ground. Tuck your pelvis underneath you and work a quick cadence.
-GHD Sit-ups: Work to initiate the sit-up with the hamstrings and fire the hip flexors to create a dynamic sit-up and then relax into the next sit-up to allow the spine to extend more freely.
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• Scaling Considerations
-American Kettlebell Swings: First scale will be to lower the weight, then next would be to change to a Russian kettlebell swings. After that a kettlebell deadlift would be the best option to limit dynamic loading.
-GHD Sit-ups: Sub v-ups or AbMat sit-ups today as we have a core finisher with the overhead kettlebell sit-up added in for extra volume.
-Deadlifts: The main consideration would be the deadlift today and with this we want to still develop the posterior chain, but just change the position enough to allow for a pain free movement. The best way to do this would be to move to a sumo deadlift or hex bar deadlift or even dumbbell Romanian deadlifts.
-Run Machine Subs:
200 m =
15/12 Row/Ski Erg/Bike Erg Calories
12/9 Echo Bike Calories
14/11 Assault Bike Calories
20/16 Airdyne Calories
"Crawl Away"
Teams of 2 - complete as many rounds as possible in 20 mins of:
20 American Kettlebell Swings, 53/35 lbs
20 Box Jump Overs, 24/20 in
10 Deadlifts, 315/205 lbs
Run, 200 m
20 GHD Sit-ups
Accessories:
3 rounds for quality of:
GHD Supine Hold, 30 secs
Sorenson Hold, 1 min
Farmers Carry, pick load, 150 ft