WOD: Saturday 230325

Have a great weekend folks!

• Daily Focus

This is one of those infrequent Saturday’s when we are not doing a partner or team focused workout. However, if this is something that you and your community really likes you can make this a partner workout and go 6 rounds total (3/partner) as this will be the exact same stimulus except you are building into a fun partner dynamic and creating some competition. Another way to tackle this one would be to do it in the same 3 min fashion, except that you are making it a competition between partners and you are trying to get more rounds and reps on each set.

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• Points of Performance, Coaching Cues, & Scaling Modifications

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.

-Scale: We should first move to a sumo deadlift or hex bar deadlift in order to change to a position that is more appropriate for those athletes with limited mobility in the hamstrings while still being able to lift the same load. The next scale would be to sub out a dual dumbbell or dual kettlebell Romanian deadlift in order to limit pulling off the floor with excessive loads.

Lateral Stick Jump Overs: Place a pvc pipe across a box using a weight to hold the pvc pipe in place or between two boxes. We are looking to stay jumping laterally and work on both the dynamic jump and the depth jump feel on the land as we are going to land with more force than we would with a traditional box jump.

-Scale: Reduce the height of the box and even go to line hops for 2x the reps.

Toes-to-bars: Similar to the rings here, where we are looking for that tight kip glide while keeping the lats active through the swing.

-Scale: Let's scale to alternating toes-to-bars, then knees-to-elbows, then strict knee raises, and finally move to v-ups or sit-ups if we need an option that is not on the rig.

metcon: "Belle Meade"

For 3 cycles, AMRAP in 3 mins of:

10 Deadlifts, 225/155 lbs

10 Lateral Stick Jump Overs, 24/20 in

10 Toes-to-bars

Rest 3 mins between each cycle.

For each cycle restart the AMRAP.

Accessories:

4 rounds for quality of:

Kettlebell Farmers Carry, pick load, 100 m

16 Kettlebell See-Saw Rows, pick load

Weighted Plank, pick load, 1 min

Side Plank, L 30 secs/R 30 secs