WOD: Thursday 220929

Fellas, what’s stopping y’all from having fun shorts like Kyle’s?

• Daily Focus

We are continuing our box squat progression today and decreasing the reps while increasing the weight. We believe most will find this a little easier than the last progression here, however we will be developing a lot more strength and power by hitting loads at or above 80% 1RM with speed off the box. We will then be moving into a sprint couplet for 2 sets. Focus here is to move fast and not to think, just let the body do its thing as we have been working through these movements enough today that form should be able to be maintained with focusing on it too much in these movements.

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• Points of Performance, Coaching Cues, & Scaling Modifications

Box Squats: We are looking to hit a box at or just above parallel. We want to really focus on pushing the hips back, knees out, and trying to get as close to a vertical shin as possible. This is not the same movement pattern as a traditional squat and should feel like we are using more hamstrings and glutes in the movement.

-Scale: This is a good scale by itself for a lot of people, but those experiencing lower back pain can adjust to lunges or a cyclist squat to keep a more upright torso.

Alternating Dumbbell Snatches: Keep the dumbbell close to the body on the way up as well as on the way down. Switching either above your head or on the way down will limit excess stress on the lower back as we can keep better tension at the floor if we are switching there and unloading before hitting our next rep.

-Scale: Limit the load or move to the hang position to limit excessive hinging through the spine.

Lateral Burpees: Stay low to the bar and jump feet laterally close to the bar before jumping over the bar.

-Scale: Scale to a traditional burpee or a box elevated burpee.

Strength:

Every 1 min for 12 mins.

5 Box Squats, pick load Every 1 min for 12 mins.

Set 1-6: 70-75% 1RM

Set 7-12: 80-85% 1RM

MetCon: “Peekaboo”

2 rounds, each round for time:

15-12-9 reps of:

Alternating Dumbbell Snatch, 50/35 lbs

Lateral Burpee Over Dumbbells

Go every 5 mins.

Accessories:

4 rounds for quality of:

8 L/8 R Weighted Crossover Step-ups, pick load

10 Dumbbell Lateral Raises, pick load

10 Dumbbell Front Raises, pick load