WOD: Thursday 220505
I’m noticing a box jump theme with photos of you Rachel (Also, it’s Remember The 5th for those observing).
• Points of Performance & Coaching Cues
-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.
-Dumbbell Overhead Carries: Focus on positions and body alignment here. Press hard through the dumbbells and work to get the arms as straight as possible overhead while bracing and working to fight against any overextension of the lumbar spine.
-Dumbbell Step Overs: Work on staying close to the box while bracing the midline. This is a good time to practice form and stay smooth on the box step overs.
-Box Jumps: Two foot jump with a two foot land and full extension on top of the box.
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• Scaling Considerations
-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.
-Dumbbell Overhead Carry: Sub a single arm overhead carry or a dual kettlebell front rack carry.
-Dumbbell Box Step Overs: Sub a single dumbbell step over or move to alternating step-ups.
-Box Jumps: Lower the box height or adjust to a Russian kettlebell swing to work on hip extension.
Strength:
Deadlift 7-5-3, using heaviest weight per set, rest 20 secs between sets
Deadlift 7-5-3, using heaviest weight per set, rest 20 secs between sets
Deadlift 7-5-3, using heaviest weight per set, rest 20 secs between sets
"Alan"
Complete as many rounds as possible in 10 mins of:
Dumbbell Overhead Carry, 35/25 lbs, 100 ft
10 Dumbbell Box Step Overs, 35/25 lbs, 24/20 in
15 Box Jumps, 24/20 in
Accessories:
4 rounds for quality of:
Farmers Carry, pick load, 100 ft
Sorenson Hold, 1 min