WOD: Wednesday 221228

Why do GHD sit ups take an extra day to feel sore? You never notice how sore you are until you make the mistake of turning over at night or sneezing.

Workout Notes:

• Daily Focus

We are tackling a challenging midline focused conditioning chipper today. We will be starting things off with some farmers carry and running to get the heart rate and grip fired up from the get go before moving into the real meat of the workout with GHD sit-ups, handstand walks, dumbbell step overs, and burpee box jump overs.

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• Points of Performance, Coaching Cues, & Scaling Modifications

Farmers Carry: Belly tight, kettlebells at the sides, and chest tall.

Run: Pull off the ground and keep the chest tall with a neutral spine. Create tension by pulling your pelvis under your torso and work to keep a quick cadence.

-Run Machine Subs:

400 m =

30/24 Row/Ski Erg/Bike Erg Calories

25/18 Echo Bike Calories

27/22 Assault Bike Calorie

40/32 Airdyne Calories

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.

-Scale: Weighted sit-ups, v-ups, or tuck-ups would be ideal scale.

Handstand Walk: More straight arm strength work here and working on the body line and pressing through the floor as we move.

-Scale: Handstand walks-to-wall, lateral handstand walks (along the wall), or wall walk + shoulder taps.

Burpee Box Jump Overs: These should be box facing today and we are looking at staying close to the box and low across with a 2 foot takeoff and 2 foot landing.

-Scale: For this one we want to move to burpee step-ups first, then next to burpees-to-target, and finally just scale to a traditional burpee.

Metcon: "Trading Places"

For time:

Farmers Carry, 50/35 lbs, 200 ft

Run, 800 m

Farmers Carry, 50/35 lbs, 200 ft

60 GHD Sit-ups

Handstand Walk, 100 ft

40 Dumbbell Box Step Overs, 50/35 lbs, 24/20 in

Handstand Walk, 100 ft

20 Burpee Box Jump Overs, 24/20 in

Time domain: 20-27 mins

Time cap: 30 mins

Accessories:

3 rounds for quality of:

15 Goblet Cyclist Squats, pick load

20 Russian Twists, pick load

L-Sit, 30 secs