WOD: Tuesday 230425

Only the coolest of cats put bands on their bars to lift weights.

• Daily Focus

Today we are getting into a little different strength piece by adding in the use of bands. As a coach you need to be on top of how this is set up and think what are the main pieces that will keep classes running smoothly and effectively. Ideally the first coach of the day sets up dumbbells with bands on the rig to create stations where athletes can move into and just bring the barbell to the rack, then have it work into a quick set-up. For the deadlift we are using an easy band set-up that can be easily adjusted by monitoring load or changing out bands to limit total band tension. A note that if this does not work for your affiliate we would adjust percentages up by 10% and just nix the band tension. We like the use of bands as accommodating resistance which will help even out the force curve where the easiest part of each lift will now have the most band tension. We will then be moving into a fun little triplet for 9 mins that does not utilize the rig. This was done in an effort to be able to leave the stations set-up for the day on the rig for all classes. This triplet is centered around shoulder stamina and midline conditioning.

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• Points of Performance, Coaching Cues, & Scaling Modifications

Strict Handstand Push-ups: Create a solid stable tripod with an active shoulder, then move into extension through a strong press and firm lockout at the elbow and flexing the core. 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.

Dual Dumbbell Hang Clean & Jerks: Cycle the dumbbells between the legs by popping through the hips to the shoulder and then extending at the hip and punching dumbbells overhead. The dumbbells should finish over the midline of the body with the biceps by the ear and the elbow locked out. The biggest scale for this one would just be to scale the load, or scale to a single arm dumbbell hang clean and jerk. Even scaling to dual dumbbell cleans would be a good option for anyone with overhead issues.

GHD Sit-ups: Work to initiate the sit-up with the hamstrings and fire the hip flexors to create a dynamic sit-up and then relax into the next sit-up to allow the spine to extend more freely. Weighted sit-ups, v-ups, or tuck-ups would be ideal scale.

strength:

Complete as- Every 1 min for 8 mins do:

5 Banded Strict Press, 40-45% 1RM Strict Press (small red or orange bands)

-- Rest 4 mins --

Every 1 min for 8 mins do:

3 Banded Deadlifts, 50-55% 1RM Deadlift (thick orange bands)

metcon: "Bad"

Complete as many rounds as possible in 9 mins of:

7 Strict Handstand Push-ups

9 Dumbbell Hang Clean & Jerks, 50/35 lbs

16 GHD Sit-ups

Accessories:

4 rounds for quality of:

Kettlebell Farmers Carry, 70/53 lbs, 100 ft

8 L/8 R Kettlebell Halos, pick load

15 Finger Flexor Curls