“Midline Active Shoulder”
Coach Creation WOD
- 3 Rounds for Time
- 1 Barbell Complex*
- 10 second L-Sit
- 2 Barbell Complexes*
- 20 second L-Sit
- 3 Barbell Complexes*
- 30 second L-Sit
- *1 Barbell Complex consists of: 1 Snatch Deadlift + 1 Hang Snatch + 1 Overhead Squat + 1 Snatch Push Press
- Round 1: 135/85 lb
- Round 2: 155/105 lb
- Round 3: 185/125 lb
This workout can be done at a slow and steady pace. It can be done as a warm-up or accessory workout in order to address weaknesses or instability.
This workout can be scored by total weight, time or not at all depending on the intent.
For intermediate/beginners the weight can be reduced on the snatch. Kettlebell swings combined with overhead squats can be subbed for those who are no proficient in the snatch. A bent knee raise can be subbed for an L Sit.
About the wod
Background: Shoulder/thoracic and lumbar health are two major areas of importance when addressing stability with my athletes.
Intended Stimulus: This workout is intended to challenge shoulder and midline stability with two complementary movements.
Strategy: The strategy is to first pick a weight that you can handle for each of the 3 rounds. Try not to rush into the next movement and focus on the quality of movement.