WOD: Wednesday 231122

No way something that starts with such light reps will get ugly nasty by the end.

• Coaching Notes

We are getting after an old school type of CrossFit workout today with a little “Death By” Toe to Bar and Deadlift. This style is fun and brings the energy to the gym as you see those last few athletes on the floor trying to finish their last rounds. The expectation for this workout is that we shouldn't see many athletes get through the round of 12, but still are putting a cap on it at 15 just in case athletes get there. This should provide a natural cap on athletes abilities and stop them from doing too much volume on Deadlifts. This is one reason why we start each minute with Toe to Bar rather than the Deadlift. We will be starting the day with our Deadlift progression and building in a new tempo that should have athletes feeling a lot better about the loading scheme as they are no longer expected to lift 3 seconds on the way up and 3 seconds on the way down.

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• Points of Performance, Coaching Cues, & Scaling Modifications

-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.

-Toe to Bar: We are focused on maintaining an active shoulder position as we move through the hollow position to the arched position. Focus to press away from the bar to create space that will allow for compression of the midline and the toes to come to the bar. We should look to keep the dynamic positions today when scaling, so moving to an alternating toe to bar or kipping knee to elbow / knee to chest would be ideal in order to maintain fluid dynamics. The next scale would be to move to a strict knee raise or knee to elbow, specifically for those with shoulder or back issues.

strength:

Every 2 mins for 8 mins.

8 Tempo Deadlifts, 60%+ 1RM 2020 Tempo

metcon: "Biscuits and Gravy"

With a continuously running clock perform:

1 Toes-to-bar and

1 Deadlift, 225/155 lbs in the first 1 min

2 Toes-to-bars and

2 Deadlifts, 225/155 lbs in the second 1 min

3 Toes-to-bars and

3 Deadlifts, 225/155 lbs in the third 1 min ...

Continuing this for as long as you are able.

Primary Objective: Complete 8+ minutes of this workout

Secondary Objective: Complete all sets of Toe to Bar unbroken

accessories:

Every 1 min for 12 mins, alternating between:

15 Weighted Hip Extensions, pick load

12 Ring Hamstring Curls

GHD Supine Hold, 15 secs