WOD: Thursday 230810
Little back off day, get you ready for some deadlifts tomorrow.
• Coaching Notes
This workout is meant to be more of a quality active recovery piece than a push for best overall time. Let athletes know this and tell them they can cruise on this workout and focus on staying intentional with the movements while also getting in some double under practice. The combo of renegade row to contralateral kb front rack step-up will target the QL’s and Obliques in a good stability / midline combo. Have athletes work on breathing mechanics and keeping the stroke rate on the rower at around 26-28 spm rather than pushing for a high stroke rate today. Smooth, strong strokes is the name of the game and will help develop better mechanics.
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• Points of Performance, Coaching Cues, & Scaling Modifications
-Row for Meters: Focus on leg drive through the first half of the pull, then work on the body and arms staying connected through the finish. The chain should stay in a straight chain path throughout the entire drive phase as we finish hard at the sternum. Finishing higher or lower on the body is not ideal and should be worked to be avoided. If needed, scale the row to calorie ski erg or Bike Erg. If we scale to the Bike Erg just double the distance here in order to maintain a similar stimulus.
-Sumo Deadlift High-pull: Keep the bar close and chest tall. Bar should stay close and we want to see the hips extend before the arms bend. The rep is finished when the barbell is above the nipple line and below the collarbone line. We can sub out a Kettlebell Sumo Deadlift High-pull like we did in the warm-up or go to two light Dumbbells and use that for the thrusters as well today.
-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 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.
-Front Rack Rack Step-ups: Barbell will start in the rack and we are looking for a quality Front Rack position. Keep the chest tall and then step with the right leg up to extension on top of the box, then step back down before stepping with the left leg to full extension and repeating for the prescribed reps. The scale today would be back rack step-ups, lighten the load or go to dual dumbbell weighted step-ups held in the suitcase position.
metcon: "Chicken & Waffles"
3 rounds for time of:
Row, 1000 m
100 Double Unders
20 Renegade Rows, 50/35 lbs
10 L/10 R Kettlebell Contralateral Front Rack Step-ups, 53/35 lbs, 24/20 in
Accessories:
5 rounds for quality of:
Copenhagen Plank, L 15 secs/R 15 secs
Star Plank, L 15 secs/R 15 secs
Single Leg Romanian Deadlift Isometric Hold, L 15 secs/R 15 secs