WOD: Tuesday 230627

• Daily Focus

The focus today is to build some good strength in the deadlift and strict press today with heavy singles at 85% 1RM. These will be done in a cluster set variation to ensure good solid reps and building 9 total singles across with bigger rests between the cluster sets of 3. We will then work a combination of pressing and hinging for added volume to the day with our workout “Waiting...” This one is built off the classic CrossFit hero workout J.T. and is meant to create a real solid pump for the shoulders. How far can you get in round 2 of this one?

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• Points of Performance, Coaching Cues, & Scaling Modifications

-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. 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.

-Ring Dips: Start on top of the rings with full lockout of the elbow and in a hollow body position. Descend with control until the rings are in the armpit, touching the chest, then press back out to the top of the range of motion by keeping the rings close and tight to the body to create a good support position. We can use light banded ring dips or ring push-ups as the best option to create a great transfer to the traditional ring dip.

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

-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 swing. The best cue here is to shorten the gap between your sternum and belly button. First scale will be to lower the weight, then next would be to change to a Russian kettlebell swing. After that a kettlebell deadlift would be the best option to limit dynamic loading.

strength:

Complete as 3 rounds of:

Every 30 secs for 1:30 (3 sets) do: 1 Deadlift, 85% 1RM

-- then --

Every 30 secs for 1:30 (3 sets) do: 1 Strict Press, 85% 1RM

Rest 1:30 between each round.

metcon: "Waiting..."

Complete as many rounds as possible in 10 mins of:

25 American Kettlebell Swings, 53/35 lbs

25 Handstand Push-ups

25 American Kettlebell Swings, 53/35 lbs

25 Ring Dips

25 American Kettlebell Swings, 53/35 lbs

25 Push-ups

Accessories:

AMRAP in 5 mins of:

10-10-10-10-10...GHD Hip Extensions

1-2-3-4-5...Wall Walks

-- Rest 1 min --

For distance: Reverse Sled Pull, pick load, 5 mins