WOD: Saturday 230415
Let’s jump into a great weekend folks!
• Daily Focus
Today we are tackling a fun partner workout with a leap frog style, which means we are alternating movements while completing the 10 rounds for time with a partner. Because there are 2 partners working on this one and 3 movements we will have partner 1 hit the GHD + kettlebell swings round 1 while partner 2 just does the box jumps, this will alternate on round 2 where partner 2 will hit the GHD and kettlebell swings while partner 1 does the box jumps. The workout will proceed in this fashion until 10 rounds have been completed which will in effect be 5 rounds per partner. The volume here should not be crazy and allow for a little shakeout from yesterday.
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• Points of Performance, Coaching Cues, & Scaling Modifications
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. Weighted sit-ups, v-ups, or tuck-ups would be ideal scale.
Box Jumps: 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.
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. First scale will be to lower the weight, then next would be to change to a Russian kettlebell swing. After that a kettlebell deadlift would be the best option to limit dynamic loading.
metcon: "The Lorax"
10 rounds for time with a partner of:
15 GHD Sit-ups
15 Box Jumps, 24/20 in
15 American Kettlebell Swings, 53/35 lbs
Accessories:
3 rounds for quality of:
Weighted Hollow Hold, pick load, 20 secs
Rest 20 secs
Side Plank Hold, L 30 secs/R 30 secs
Rest 20 secs
Weighted Forearm Plank Hold, pick load, 40 secs
Rest 1 min