WOD: Tuesday 221108

If 1 deadlift is good for the soul, then 10 deadlifts must be 10x as good for the soul.

• Daily Focus

We are continuing our deadlift progression by increasing loads from what we hit week 1 with this same set-up. The goal is that over the course of the cycle we will get better and better at keeping form and tension in the deadlift, specifically when getting to heavier and heavier loads in conditioning workouts. We will then tackle our weekly 20 min EMOM with a challenging mix of the air bike + burpees + toes-to-bars + handstand push-ups. The challenge is placed on the gymnastics today, but the bike and burpees will surely elevate the heart rate.

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• Points of Performance, Coaching Cues, & Scaling Modifications

Deadlifts: Keep the bar close and have the hips and torso rise at the same time during the deadlift. We also want them to descend in a similar fashion by keeping tension against the barbell rather than letting the barbell pull you down to the floor.

-Scale: We should first move to a sumo deadlift or hex bar deadlift in order to change to a position that is more appropriate for those athletes with limited mobility in the hamstrings while still being able to lift the same load. The next scale would be to sub out a dual dumbbell or dual kettlebell Romanian deadlift in order to limit pulling off the floor with excessive loads.

Burpees-to-Target: We are planning on using a bar on the rig today as the target. Keep your hands in the same spot so that you can jump directly back to your hands and then jump right back up to the bar.

Scale: Sub out to traditional burpees, or no push-up burpees, or even no push-up + no jump burpees for those with issues on the excessive flexion extension the burpee creates.

Toes-to-bars: Similar to the rings here, where we are looking for that tight kip glide while keeping the lats active through the swing.

-Scale: Let's scale to alternating toes-to-bars, then knees-to-elbows, then strict knee raises, and finally move to v-ups or sit-ups if we need an option that is not on the rig.

Kipping Handstand Push-ups: Create a solid stable tripod with an active shoulder, then move into extension through the kip and flex the butt to keep the hips off the wall.

-Scale: We want to have some tools in our tool box for the handstand push-up. The box pike handstand push-up is definitely our favorite option, but only if the athlete can do it correctly and maintain the proper pressing form. Dual dumbbell strict press is never a bad option and helps those that feel like going inverted will be an issue.

Strength:

Every 2 mins for 10 mins.

10 Deadlifts, pick load

Touch-and-go reps. Start at 60% 1RM and increase by feel and form.

MetCon: "Squints"

Every 1 min for 20 mins, alternating between:

18/13 Assault Bike Calories

11 Burpees-to-Target

15 Toes-to-bars

15 Handstand Push-ups

Accessories:

4 rounds for quality of:

Zercher Hold, pick load, 30 secs

10 Weighted Back Extensions, pick load

GHD Supine Hold, 20 secs