WOD: Tuesday 211109

Tighten up that tactical top knot there Kyle. This workout looks like it’s gonna be a deep burn.

Coaching Notes:

The focus here is on continuing to build volume in the Squat. The expectation is that most athletes will hit somewhere around 85-90% of their 1RM for the 2RM Back Squat. Then we rest and get weights set at 80% of the number we hit. This should actually have us working somewhere in the 72-77% range for the 20 Reps. With this the focus here is on quick strong sets of 3-5 reps until the 20 reps is complete. The goal here is classic CrossFit capacity work. Back in the day, a classic Rich Froning benchmark was being able to complete 3 rounds of 25 KBS @ 70/53 lbs and 25 Burpees in under 6:00. Having the capacity to hit that was the benchmark that an athlete was ready capacity wise for regionals and the games.

Scaling Considerations

Today, we need to look at what issues are going on for the squat in order to correctly identify the correct scaling modification. Are they experiencing knee pain?... Then we should go to a wide stance box squat, working on developing a more vertical shin to still get quality loading and glute engagement. If athletes are having lumbar spine issues, sometimes going to a weighted lunge helps because it minimizes any buttwink and puts athletes in a more upright posture. Possibly slowing down tempo and working on pauses can help here as well. Talk to your athletes and find the best option.

For the the conditioning piece, the biggest focus is the KBS, by going to the russian KBS we will minimize a lot of issues, however if we have athletes experiencing back pain consistently with the KBS have them go to a GHD hip extension or even sub good mornings to improve their hinge position and acclimation to the movement pattern.

Strength - Back Squat Part 1:

Back Squat : 2 Rep Max

Record your best Back Squat 2 rep max lift.

Only include the heaviest 2 rep, do not include sets prior to it.

Strength - Back Squat Part 2:

Back Squat : 20 Reps for Time

For time: 20 Back Squats, pick load

80% 2RM (from part 1)

Time cap: 5:00

"It's a Deep Burn"

Complete as many rounds as possible in 7 mins of:

3 American Kettlebell Swings, 53/35 lbs

3 Burpees

24 Double Unders

6 American Kettlebell Swings, 53/35 lbs

6 Burpees

24 Double Unders

9 American Kettlebell Swings, 53/35 lbs

9 Burpees

24 Double Unders

...

Continue adding reps in this scheme each round until time expires.

Accessories

3 rounds for quality of:

10 L/10 R Double Dumbbell ATG Split Squats, pick load

10 L/10 R Single Leg Hip Extensions

10 Reverse Nordic Curls

Star Plank, L 15 secs/R 15 secs