WOD: Tuesday 220322

Great job to everyone who participated in the Open this year, and congratulations to Patricia who performed well enough to be invited to participate in the Quarterfinals!

• Points of Performance & Coaching Cues

-Bulgarian Split Squats: Think about pulling the knee back and down to the bench, pause with knee lightly touching or slightly off ground and then press through forefoot to drive body up using hip flexors and glutes.

-Seated High Box Jumps: Start from a box just below parallel and drive off the box as fast as possible in order to make sure the jump is one movement and not two movements- meaning first movement off the box and then next movement as a jump.

-Power Cleans: These should be touch and go today, so work to keep chest tall and lightly graze thighs on the way up and on the way down to keep form tight while still moving fast.

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• Scaling Considerations

-Bulgarian Split Squats: Sub to a step-up or a traditional split squat if the elevated foot creates too much tension or challenge for the athlete.

-Seated High Box Jumps: Sub for a seated box to vertical jump, jumping air squat, or band assisted squat jump.

-Power Cleans: Sub hang power cleans and lighten the load as our first scale, next we can move to dumbbell power cleans or even Russian kettlebell swings.

-Push-ups: Band assisted push-ups is the scale of choice today to allow for more consistency in position on the push-up.

Strength & Power, 8min EMOM:

Alternating between:

8 L/8 R Bulgarian Split Squats, pick load

5 Seated High Box Jumps

“The Chief'“

For 5 cycles: AMRAP in 3 mins of:

3 Power Cleans, 135/95 lbs

6 Push-ups

9 Air Squats

Rest 1 min between each cycle.

For each cycle restart the AMRAP.

Goal: ~3+ rounds per cycle.

Accessories

4 rounds for quality of:

10 L/10 R Single Leg Foot Elevated Glute Bridges

Single Leg Foot Elevated Glute Bridge Hold, L 10 secs/R 10 secs

Copenhagen Plank, L 15 secs/R 15 secs

Star Plank, L 15 secs/R 15 secs