WOD: Wednesday 230201

Thanks for the apple pie last week Staver.

• Daily Focus

We are hitting a lower body focused strength and strength endurance day. Our first portion on the deadlifts will be at moderate loads and volume that should provide good feedback to develop quality form, while our conditioning piece will overload the quads and hip flexors a bit creating global fatigue and challenging the athletes to complete the work within the 1 min.

⎯⎯⎯⎯⎯⎯⎯⎯⎯⎯⎯⎯⎯⎯⎯⎯⎯⎯⎯⎯⎯⎯⎯⎯

• Points of Performance, Coaching Cues, & Scaling Modifications

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.

Row Calories: Get the rower moving quickly and then work on a steady state long stroke. Focus on leg drive through the first half of the pull, then work on the body and arms staying connected through the finish.

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.

Box Jump Overs: Stay low and close to the box and remember to breathe. Work to rotate on the box before landing and coming right back to the box to limit excess movement on the floor.

-Scale: Sub alternating box step-ups or adjust to a lower height or even lateral plate hop overs.

Dual Dumbbell Box Step Overs: Work on staying close to the box while bracing the midline. This is a good time to practice form and staying smooth on the box step overs.

-Scale: Sub to weighted lunges or box step overs.

strength:

Complete sets every 2 mins for 10 mins.

Deadlift 8-7-7-6-6

Set 1: 60% 1RM

Set 2-3: 65% 1RM

Set 4: 70% 1RM

Set 5: 70+% 1RM

These are meant to be done as touch-and-go reps with controlled descent to the floor with a light tap and then speed on the concentric.

metcon: "Kimiko"

Every 1 min for 16 mins, alternating between:

15/12 Row Calories

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

18 GHD Sit-ups

18 Box Jump Overs, 24/20 in

Accessories:

4 rounds for quality of:

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

15 Ring Hamstring Curls