WOD: Tuesday 220524

Casey, you better be wearing that shirt on mile time trial day.

• Points of Performance & Coaching Cues

-Back Rack Front Foot Elevated Split Squats: The foot should be placed on a 2-3 inch plate and the athlete should be in a stance that roughly mimics a walking lunge or the split jerk. We will descend under control, lightly tap the knee to the ground and then accelerate back up to the start.

-Run: Pull off the ground and keep the chest tall with a neutral spine. Create tension by pulling your pelvis under your torso and work to keep a quick cadence.

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• Alternative Variations

-This is a great opportunity to allow athletes that struggle with running to finish with no time cap.

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• Scaling Considerations

-Back Rack Front Foot Elevated Split Squats: Subbing out a weighted step-up is a great modification here to limit some tension on the knee if a split squat creates issues. If single leg work is the problem, adjust to a box squat.

-Run Machine Subs:

400 m =

30/24 Row/Ski Erg/Bike Erg Calories

25/18 Echo Bike Calories

27/22 Assault Bike Calories

40/32 Airdyne Calories

Strength:

Take 12 mins to establish a max.

1x [ 8 L/8 R Back Rack Front Foot Elevated Split Squats ]

Goal is to increase 10-20 lbs or so from the last time we tested this.

Time Trial:

Run 1 mi

This is an all out effort for time.

Accessories:

3 rounds for quality of:

8 L/8 R Single Arm Single Leg Romanian Deadlifts, pick load

10 Anterior Tib Raises

Split Stance Paloff Hold, L 30 secs/R 30 secs