WOD: Wednesday 230830

• Coaching Notes

Today we are tackling a different variation of the Back Rack Reverse Lunge as we go for less reps and alternating reps for each set. This should allow us to get to a fairly heavy set of 6 reps (3/leg) on the final set before moving into the workout. For the workout today, we want to have some time to prep the system and really go over bracing mechanics from the floor as we are moving some heavier loads here on the Deadlift. We also want to talk through technique and points of performance for both the Legless Rope Climbs and Pistols. A note that the pistols will alternate style on each round. First round will be 4/4 then the next round will be alternating reps. For today’s workout it's more about efficiency and steady movement as the workout will feel longer than expected with it being a 14:00 min AMRAP.

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• Points of Performance, Coaching Cues, & Scaling Modifications

-Legless Rope Climb: We are looking for big strong pulls and to drive the same knee up to extension and we extend the arm to work the hips into a kip which will allow for faster and more efficient rope climbs. Ideally we move up the rope with less pulls, which will save the grip and lead to a stronger, more consistent workout. We can scale to regular rope climbs, pull to stands, or 5 strict pull-ups for every 1 legless rope climb.

-Deadlift: 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. 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.

-Pistol Squats: Keep your chest tall and let the hips go back and down as you shift the weight to one leg. Press through the ground while keeping the belly tight as you stand before alternating to the other leg. We are looking for the heel to stay down and the hip crease to break parallel. Scales can be Heel Elevated, Shrimp Squat, Box Pistols, Single Leg Sit-to-Box.

strength:

Complete sets every 2 mins

Alternating Back Rack Reverse Lunges:

6 L/6 R

5 L/5 R

4 L/4 R

3 L/3 R

Start at 100% of your 10RM/leg and increase weight by feel today.

metcon: "Dream House"

Complete as many rounds as possible in 14 mins of:

2/1 Legless Rope Climbs

4 Deadlifts, 315/205 lbs

8 Pistols

Goal: ~7 rounds

accessories:

4 rounds for quality of:

10 Glute Ham Raises Hamstring Plank, 20 secs

Star Plank, L 15 secs/R 15 secs

Copenhagen Plank, L 15 secs/R 15 secs