WOD: Thursday 231109

This photo goes hare Matthew.

• Coaching Notes

We are working in a workout that heavily emphasizes the posterior chain today. We will be starting off with a tempo deadlift to really work on recruiting the correct muscles as well as developing the hinge pattern in a safe effective way before moving into a grip burner of a workout with Double Unders and American KBS. We will be moving through 250 Double Unders as well as 150 American KBS. The 150 American KBS is the movement we have to be most cautious about so those that are lacking midline stability and engagement should move to russian kbs and/or move to a lighter load to focus more on flexing the butt and tightening up the midline. The goal with this one is to stay unbroken through the set of 30 KBS before moving into sets of 10-15 at a time to finish this one off. If we are tackling this correctly we are looking to maintain at least 20 American KBS per minute in order to meet the time domain we are looking for coupled with close to unbroken sets of Double Unders. Transitions between movements should be relatively quick here as well and the main need to rest or break should be due to forearm fatigue.

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• Points of Performance, Coaching Cues, & Scaling Modifications

-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.

-Double Unders: Eyes forward and down with gaze out 4ft in front of you. Keep the hands at the pockets and focus on flicking the wrist twice to create the double under.

strength: tempo Deadlifts

Rest 3 mins between sets.

10-10-10-10, 55% 1RM 3030 Tempo

metcon: "Swing and Spin"

For time:

10 Kettlebell Swings, 53/35 lbs

50 Double Unders

20 Kettlebell Swings, 53/35 lbs

50 Double Unders

30 Kettlebell Swings, 53/35 lbs

50 Double Unders

40 Kettlebell Swings, 53/35 lbs

50 Double Unders

50 Kettlebell Swings, 53/35 lbs

50 Double Unders

Goal: 6:00-8:00 minutes

Time Cap: 12:00 minutes

accessories:

2 rounds for quality of:

Kettlebell Front Rack Carry, pick load, 50 ft

15 Double Dumbbell Hammer Curls, pick load

Kettlebell Front Rack Carry, pick load, 50 ft

15 Behind-the-Neck Wrist Curls, pick load

Kettlebell Front Rack Carry, pick load, 50 ft

Kettlebell Farmers Hold, 70/53 lbs