WOD: Wednesday 230125

Make sure you welcome a new face around these parts, Connie. Welcome to the party pal!

• Daily Focus

Today we are tackling another pause back squat + back squat day. With this we are getting heavier, but reducing the paused rep to 1 rep rather than 2 as we did in week 2 of this cycle. We should be feeling stronger as well as better with heavier loads due to the decreased reps this week. Of course, these will be heavy and challenging. We will then get into a fun 10 rounder that has a little bit of a Holleyman feel to it. Transitions between movements will matter a lot so plan the room accordingly and get people moving. A big note here today is to spend that time priming the deadlift and ensuring athletes are at the appropriate loads prior to the WOD rather than have to adjust mid-workout because someone overloaded the barbell.

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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.

Wall Balls: Elbows should stay in front of the body and hip crease needs to pass below parallel. Focus on a good dynamic drive with tension out of the hole as we release the ball.

-Scale: Let's first reduce the weight, second reduce the height of the target, and third we can move to a light goblet squat or air squats. If someone has knee issues then sub out light dumbbell push press or strict press.

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.

-Scale: 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.

Deadlifts: 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.

-Scale: 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.

strength:

Every 3 mins for 12 mins.

1x [ 1 Pause Back Squat + 2 Back Squats ], pick load

Complete at 83+% 1RM with 1 sec in bottom on pause reps.

metcon: "Colonel Miles Quaritch"

10 rounds for time of:

10 Wall Balls, 20/14 lbs

6 Handstand Push-ups

3 Deadlifts, 315/205 lbs

Time domain: 10-15 mins

Time cap: 18 mins

Accessories:

4 rounds for quality of:

8 L/8 R Front Rack Reverse Lunges, pick load

15 Weighted Hip Extensions