WOD: Saturday 231014
Have a great weekend everyone!
• Coaching Notes
We have a classic partner workout on the docket today. The only thing that's a little different is that we made this one an AMRAP chipper with the goal of trying to complete one full round and if possible get into the second round of this one. We understand that a lot of gyms won't have enough GHD's so certain athletes can start at different stations or we can scale to med ball weighted sit-ups, v-ups or AbMat sit-ups. The goal for tackling this workout today is to split the work evenly across all movements in either sets of 10-15 per movement. Have fun and pick your favorite partner today.
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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.
Goblet Squat: Hands underneath the KB or DB and the elbows out in front of the body. Initiate with the hips back and down while keeping a tall upright torso and braced midline. The ideal scale today would be to reduce the loads or go to Air Squats to keep the intended stimulus.
Wall Facing Handstand Push-ups: Keep the belly tight and maintain a hollow to neutral midline position as we press through the ground and drive the chest through the shoulders. Hands should be within 8 inches of the wall for the movement to be considered RX. Scale to Seated Dual DB Strict Press or Box Pike Handstand Push-ups.
American Kettlebell Swing: 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 KBS. 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 KBS. After that a KB Deadlift would be the best option to limit dynamic loading.
Ring Dip: Start on top of the rings with full lockout of the elbow and in a hollow body position. Descend with control until the rings are in the armpit, touching the chest, then press back out to the top of the range of motion by keeping the rings close and tight to the body to create a good support position. We can use Light Banded Ring Dips or Ring Push-ups as the best option to create a great transfer to the traditional ring dip.
Alternating Goblet Reverse Lunges: Keep chest upright and tall while working to keep the base of the legs in line with the shoulders to allow for better glute engagement and not staying on a tightrope.
metcon: “Shake That”
Complete as many rounds as possible in 20 mins with a partner of:
50 GHD Sit-ups
50 Goblet Squats, 70/53 lbs
50 Wall Facing Handstand Push-ups
50 American Kettlebell Swings, 70/53 lbs
50/40 Strict Ring Dips
50 Goblet Reverse Lunges, 70/53 lbs
accessories:
3 rounds of:
10 Upper Assist Sissy Squats
Single Arm Ring Plank, L 15 secs/R 15 secs
Max effort Tall Kneeling Kettlebell Overhead Hold, 53/35 lbs