WOD: Tuesday 231024
I make the same face when I row.
• Coaching Notes
Today, we have an every 6:00 minute workout for 30 minutes, which will take us through 5 sets. What we would like athletes to start learning how to do is pace appropriately in order to descend the pace, but not at an exaggerated rate. This means that if set 1 starts @ 4:30, we should be able to descnd to around 4:15 rather than starting at 5:00 and descending down to 3:30. Both starting out too fast and starting out too slow are problematic for the stimulus and effect of this workout. Look to have athletes move smooth on the Deadlift to really reinforce quality mechanics and form here, then find a good pace through the other 3 movements. Our warm-up should take us around 10:00-12:00 minutes today and we want to take through bracing mechanics here through all the movements and how that applies to the workout on the agenda today.
⎯⎯⎯⎯⎯⎯⎯⎯⎯⎯⎯⎯⎯⎯⎯⎯⎯⎯⎯⎯⎯⎯⎯⎯
• Points of Performance, Coaching Cues, & Scaling Modifications
-Deadlift: 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. 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.
-Lateral Burpees: stay low to the bar and jump feet laterally close to the bar before jumping over the bar. We can scale to a traditional Burpee or a Box Elevated Burpee.
-Abmat Sit-Ups: Hands must touch over head and touch the toes for the rep to be an “Rx” Rep.
-Calorie Row: Focus on leg drive through the first half of the pull, then work on the body and arms staying connected through the finish. The chain should stay in a straight chain path throughout the entire drive phase as we finish hard at the sternum. Finishing higher or lower on the body is not ideal and should be worked to be avoided.
metcon: "Hamstring Hamster"
5 rounds, each round for time, of:
9 Deadlifts, 225/155 lbs
15 Lateral Bar Burpees
21 AbMat Sit-ups
27/22 Row Calories
Go every 6 mins.
Goal: 4:00-4:30/Set
Time Cap: 5:15/Set
accessories:
3 rounds for quality of:
10 L/10 R Paloff Press
15 Weighted GHD Hip Extensions, pick load
Kettlebell Suitcase Chaos Carry, pick load, L 100 ft/R 100 ft