9/22/2020: Birthday Burpees!!!!

Strength:

EXTENDED WARM-UP

ON A 10:00 RUNNING CLOCK...

Build Sumo DL in Sets of 3-5 Reps & Practice Strict Bar Work*

*Athletes can practice Strict T2B, Strict L-Raises, Strict Knee Raises, or Strict Bar Hang (No Measure)

WOD:

5 SETS FOR QUALITY

10 "Library" Sumo Deadlifts (225/155)|(155/105)

1:00 Elbow Plank

15 Strict Knee Raises

-Rest :30 b/t Sets-

COOL DOWN FOR RECOVERY

1:00 Cobra Stretch

2:00 Banded Hamstring Stretch (L)

2:00 Banded Hamstring Stretch (R)

1:00 Cobra Stretch (No Measure)

SCALING *Reps, Loading, Volume*… Scale the load for the Sumo Deadlift in the workout to be completed in 1-2 sets. If an athlete is deconditioned you can scale the Plank down to :35-:45 or you can have them Plank on an elevated surface. Modify the Strict Knee Raises to 8-10 reps for those having trouble hanging onto the rig.

*Movement Adjustments*... Sumo DL -- Sub for KB Sumo Deadlift, if athletes cannot hinge sub for Box Squat or Hip Thrusts. Plank -- Athletes that are unable to Plank should modify to a Hand Elevated Plank or Hollow Body Hold. Strict Knee Raises -- Athletes can modify to a controlled Tuck-up or slow Deadbugs.