W.O.D. Wednesday 1/30/19

29
Jan

W.O.D. Wednesday 1/30/19

Reminder! Due to the success of our FitKids program we have now capped our Monday class and have decided to open another class on Wednesdays at 5:30PM! Reserve your spot before this class fills up as well! Visit this link if you want more info and/or call 732-5433!
https://www.crossfitrepublic.com/kids-fitness-fitkids-crossfit-republic-crossfit-springfield-mo-2/

Strength – 15 minutes

TEMPO PAUSING BACK SQUATS
Athletes will have 15 minutes to complete their 5 sets of 2 tempo pausing back squats. Athletes can take a few warmup sets before they get to their first working set. Control takes priority over load. Athletes can use their rack buddies to hold themselves accountable on the negative and pause.

TEMPO PAUSING BACK SQUATS
Athletes will have 15 minutes to complete their 5 sets of 2 tempo pausing back squats. Athletes can take a few warmup sets before they get to their first working set. Control takes priority over load. Athletes can use their rack buddies to hold themselves accountable on the negative and pause.

TEMPO BACK SQUATS
Tension
Elaborating on tension for the tempo back squats. Here, the goal is to maintain tension in all three parts of our body, but also as a whole in the bottom of the squat. It should take athletes the full 7 seconds to descend into the squat, meaning the top half will be very slow. In the bottom, athletes will pause for three seconds just below parallel. The easy thing to do here is to relax into our end range of motion. Here, we aren’t using any muscle to support our frame. The harder thing to do, which we want to do, is to stay completely rigid.

Elbows Back
One obvious difference between the dumbbell front squats and tempo pausing back squats is where the object is placed on the body. Since the barbell is on the back, the constant upwards pressure is going to come from driving the elbows back and up. This sustained tension allows athletes to maintain a strong upper back and creates a shelf for the bar to sit on during the movement.

Tempo Back Squats – 5 Sets of 2

*7 Seconds Down. 3 Second Pause at bottom.
*Increasing weight as you go.
*Don’t save everything for the last set, as this is meant to be accessory work for all things squatting and more, but to have on record, post your greatest weight achieved.

There is a heavy squat focus on this two part workout. The tempo back squats in part one are all about control. Athletes will spend 7 seconds descending to the bottom before pausing for a 3 count. While there are only 2 reps, the time under tension is high. Athletes have the option to build or stay at a challenging weight across. Within the workout, the weight on the dumbbells should be something that athletes could complete 20+ repetitions unbroken when fresh. A good rule of thumb is that athletes shouldn’t have to take more than 1 planned break on the dumbbells later in the workout. There are 300 total double unders within the workout, with the workout ending on the rope. Let’s choose a variation or rep number that allows for somewhere around 30-45 seconds of work per round.

THE WHY
Most of the squatting we naturally do involves going slightly slower on the way down than on the way up. During our tempo back squats today, we are overemphasizing the time on the way down and the time spent in the bottom. While this is never something we’d do within an actual workout, tempos and pauses enable athletes to develop more strength and awareness of their positioning. Are my knees where they should be? Are my heels on the ground? Is my foot caving in? Did I get low enough? Is my core working? Controlling each rep is where great strength, great positioning, and great habits are built.

Conditioning WOD – 15 minute cap

For time complete…
1-2-3-4-5-6-7-8-9-10 reps of…
Dumbbell Front Squats 50’s/35’s

After Each Round: 30 Double Unders

DOUBLE UNDERS
Elbows Back
A cue often heard for double unders is “elbows in”. While this has good intentions, it may not correct the fault. When we say elbows in, that can sometimes cause the hands to flair out to the side. When the hands flair out, the rope becomes shorter and athletes are more likely to trip. When we say “elbows back”, this keeps the hands right in front of the hip bones and the elbows close to the body. Best of both worlds! From a relaxed position in front, all athletes will have to do is send their elbows back slightly to create a small bend and establish their elbows in front of the pockets or hip bones.

Knees Back
The knees are the elbows of the lower body. To jump off the ground effectively, athletes can think about pressing the knees back. This straightens the leg, allowing athletes to bound straight up in the air. It also prevents the feet curling towards the butt or the pike forward with the legs that can cause trips in either direction.

Movement Substitutions
Reduce Reps
30-45 Seconds of Double Under Practice
45 Single Unders

DUMBBELL FRONT SQUATS
Tension
Tension will be a major theme today, especially within the strength piece. However, we can begin to think about tension in the dumbbell front squats. There are three places we can create tension. The upper body, the lower body, and the core. Here are a few things to think about on each piece:
1. **Upper Body: **Constant Upward Pressure with Arms
2.** Lower Body:** Spreading the Floor With the Feet
3.** Core:** Keeping Pelvis Tucked Under the Ribs & Maintaining Belly of Air

Elbows Based on Grip
There are three common grips taken on dumbbell front squats. The first is the traditional grip where the back bell rests on the shoulders and the bells are pointed straight ahead. The second is where the inside bells are touching one another in front of the face, taking some stability out of the implements. The third is where the front of the bell is pointed towards the ceiling, with the handle pretty much vertical. Each has their pros and cons, but athletes can choose the one that is most comfortable for them. There will be a different elbow position with each of these three different options. While the elbow position will be different, the idea is the same. Try and keep the lower body as the only thing moving, with the upper body remaining static throughout.

STRATEGY
The early part of this workout is a trap on the dumbbells. While the double unders will stay constant, the squats will feel relatively easy in the beginning. Move steady and well early on to preserve the push for the later rounds of squats. While 1 break is ok in the bigger sets (6-7+), it is better to take a little more rest between to go big or unbroken.