WOD: Thursday 230309

Shout out to Jodi for completing The Open for the 13th year!

• Daily Focus

We are working into a little bit more of a strength focused Thursday after hitting a hard conditioning effort yesterday. The goal here is to establish a new 3RM on the deadlift. For us, we want to always push to a technical 3 rep rather than a true competition max. There is a difference and for general population, just trying to be heavy we don’t need to challenge our body to lift more than what we can technically lift well. Powerlifters, competitive CrossFitters, and strongman competitors choose to go to the limits for their sport. In life, this is not necessary. However, going to something technical and heavy for 3, recruits more muscle fibers, develops power, absolute strength, and develops a strong body that is more injury resilient. We will then work some drop sets into the EMOM where we are looking to hit a 3 controlled sets of 8 reps at 65% of the 3RM for the day, then hitting high box jumps, and strict handstand push-ups to round out the body for the day.

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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.

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.

-Scale: 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.

Strict Handstand Push-ups: Create a solid stable tripod with an active shoulder, then move into extension through a strong press and firm lockout at the elbow and flexing the core.

-Scale: We want to have some tools in our tool box for the handstand push-up. The box pike handstand push-up is definitely our favorite option, but only if the athlete can do it correctly and maintain the proper pressing form. Dual dumbbell strict press is never a bad option and helps those that feel like going inverted will be an issue.

strength: Deadlift (3 Rep Max)

metcon: "Kraglin"

Every 1 min for 12 mins, alternating between:

8 Deadlifts, pick load

8 Box Jumps, 30/24 in

Max rep Strict Handstand Push-ups

Rest 1 min

Deadlifts- 65% 3RM from today

Accessories:

5 rounds for quality of:

5 L/5 R Single Arm Kettlebell Push Press, pick load

10 Barbell Bent Over Rows, pick load

10 Weighted GHD Hip Extensions, pick load