WOD: Wednesday 230426

Coach Travis with the meanest front rack this side of the Mississippi.

• Daily Focus

Today we are tackling a challenging one and putting on some heavy weight for a front squat from the floor. This will be both in the strength piece as we are moving into a 4 rep front squat as well as the conditioning piece as we use this as a style of drop set, where we should reduce loads to about 80-85% of what we hit on the 4 rep for the workout. The workout is meant to be a challenging triplet that will really test overall leg stamina and your CP battery as we go back up to that barbell under fatigue and need to hit a heavy squat clean or power clean into those front squats. We want to really work with athletes on the set-up and talk over strategy in order to ensure that clean after the burpee box jumps is done with good form and a quality set-up position.

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• Points of Performance, Coaching Cues, & Scaling Modifications

Double Unders: Eyes forward and down with gaze out 4 ft in front of you. Keep the hands at the pockets and focus on flicking the wrist twice to create the double under.

Burpee Box Jumps: Hit the deck and work at limiting the time on the eccentric, before jumping your feet or stepping your feet close to the box. Stay close to the box and jump with two feet, land with two feet and hit full extension at the knees and hips on top of the box before jumping or stepping down from the box and repeating. Let's look to scale to step-ups or reduce the height of the box jump to keep the same stimulus of the workout today.

Front Squats: Taking the bar from the floor, start with a good clean set-up position to start the lift. We will then move through a power clean into the front squats or we can squat clean the first rep. Keep the chest tall, belly braced and continually push up with your elbows through the bar. We will move to dual dumbbell front squats or kettlebell goblet squats would be a great sub for the day.

strength:

Every 3 mins for 15 mins.

4 Front Squats, pick load

Start at 80% 1RM clean and increase.

Take the bar from the floor.

metcon: "Thriller"

4 rounds for time of:

100 Double Unders

15 Burpee Box Jumps, 24/20 in

5 Front Squats, 225/155 lbs

Time domain: 15-20 mins

Time cap: 20 mins

Accessories:

4 rounds for quality of:

8 L/8 R Contralateral Front Rack Bulgarian Split Squats, pick load

10 L/10 R Single Leg GHD Hip Extensions

Weighted Sorenson Hold, pick load, 30 secs