WOD: Wednesday 230111

It’s gonna be a good day when it’s a back squat day.

Workout Notes:

• Daily Focus

Today we are working into a challenging combo of pause back squat + back squat at 80+% 1RM. These sets will take us right into a drop set of sorts by dropping the load down to 51-55% 1RM front squat for 3 sets of 20 alternating reps of front rack reverse lunges (10 L/10 R). We will then get into a sprint chipper with the air bike into American kettlebell swing into toes-to-bars to finish. This will be challenging and grippy to finish off the day. Work to push the bike and then settle into a pace on the kettlebell swings before tackling the toes-to-bars with whatever sets you can maintain that allow for minimal rest between sets.

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• Points of Performance, Coaching Cues, & Scaling Modifications

Back Squats: Brace through the midline. Create global tension and a full 360 degree breath on each rep.

-Scale: Best way to scale the squat today would be to utilize a box squat. This will reduce stress on the knees and lower back. We could also go to a bulgarian split squat, weighted step-up, or some other unilateral modification if the lower back is the issue.

Front Rack Rack Reverse Lunges: Barbell will start in the rack and we are looking for a quality front rack position. Keep the chest tall and then reverse step with the right leg and step back feet together, then step back with left leg. Focus to flex the belly and pull the leg back up to the start position in order to use more of the glutes and hamstrings in this exercise.

-Scale: Dual dumbbell reverse lunges, barbell front rack reverse lunges, or goblet reverse lunges.

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.

-Scale: 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.

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.

Air Bike Scales:

35/28 Bike Erg Calorie or Row Calories

33/26 Ski Erg Calories

strength:

[ 2 Pause Back Squats + 2 Back Squats ] 1-1-1-1, using heaviest weight per set

Rest 2:30 between sets

-- then --

Alternating Front Rack Reverse Lunge 20-20-20, using heaviest weight per set

Pause Back Squats + Back Squats- 80+% 1RM, 1 sec in bottom on pause reps

Alternating Front Rack Reverse Lunges- 51-55% 1RM

metcon: "Iceman"

For time:

33/24 Assault Bike Calories

50 American Kettlebell Swings, 53/35 lbs

30 Toes-to-bars

Time cap: 10 mins

Accessories:

4 rounds for quality of:

16 Bent Over Kettlebell See-Saw Rows, pick load

8 L/8 R Goblet Crossover Step-ups, pick load

Weighted Sorenson Hold, pick load, 40 secs