WOD: Tuesday 220823

Another opportunity to get your name on that PR board before the end of the month. Let’s throw some weight around today folks.

• Daily Focus

We are hitting a 1RM box squat today. For our leg strength work over the course of the cycle we will be spending a good amount of time developing more absolute strength focused on the posterior chain. This means we will be hitting box squats more frequently, as well as alternating that with deadlift strength progressions. We are then going to be combining the 1RM box squat with a quick little 8 min AMRAP that will pack a punch for the posterior chain and legs. Goblet squats + kettlebell swings + box jumps done in fast repetitions, along with the fact that the weight is heavier and the box is higher will be a dose of density to add some good repetition work for the legs.

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• Points of Performance, Coaching Cues, & Scaling Modifications

Box Squats: We are looking to hit a box at or just below parallel. We want to really focus on pushing the hips back, knees out, and trying to get to as close to a vertical shin as possible. This is not the same movement pattern as a traditional squat and should feel like we are using more hamstrings and glutes in the movement.

-Scale: This is a good scale by itself for a lot of people, but those experiencing lower back pain can adjust to lunges or a cyclist squat to keep a more upright torso.

Goblet Squats: Hands underneath the kettlebell and the elbows out in front of the body. Initiate with the hips back and down while keeping a tall upright torso and braced midline.

-Scale: Reduce the loads or go to air squats to keep the intended stimulus.

American Kettlebell Swings: 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 swings. The best cue here is to shorten the gap between your sternum and belly button.

-Scale: First scale will be to lower the weight, then next would be to change to a Russian kettlebell swings. After that a kettlebell deadlift would be the best option to limit dynamic loading.

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.

Strength Part :

In 15 min: 1RM Box Squat

MetCon: "Nick the Pig"

Complete as many rounds as possible in 8 mins of:

8 Goblet Squats, 70/53 lbs

8 American Kettlebell Swings, 70/53 lbs

8 Box Jumps, 30/24 in

Goal: 4+ rounds

Accessories:

3 rounds for quality of:

10 L/10 R Dumbbell Bulgarian Split Squats, pick load

10 Barbell Good Mornings, pick load

10 L/10 R Single Leg Foot Elevated Glute Bridges