Semifinals 21.2
Workout Details
For Time:
↳ 50/35 lbs (23/16 kg)
↳ 50/35 lbs (23/16 kg)
↳ 50/35 lbs (23/16 kg)
↳ 50/35 lbs (23/16 kg)
↳ 50/35 lbs (23/16 kg)
Coaching Tips
Strategy
- 1Pace yourself during the Dumbbell Shoulder-to-Overheads to avoid burnout early on.
- 2Break the reps into manageable sets (like sets of 10 or 15) to maintain form throughout the WOD.
- 3For the Single-Arm Dumbbell Overhead Squats, focus on balance and keep the core engaged to avoid leaning.
- 4Take short breaks between movements to catch your breath, especially before hitting the intense GHD Sit-Ups.
- 5Stay consistent with your deadlift form. Keep your back straight and avoid rounding your spine.
Safety Considerations
Technical Focus
Ensure proper overhead positioning to avoid shoulder strain.
Recommended Warm-Up
General Warm-Up:
- 500 m Row at a moderate pace
Mobility Work:
- 10 Shoulder Dislocates - 30 sec(Use a band or stick to improve shoulder mobility.)
- 5 each leg Hip Flexor Stretch - 30 sec per leg(Hold a deep lunge position.)
- 10 each leg Leg Swings - 30 sec(Forward and backward swings.)
Activation:
2 rounds- 10 Dumbbell Deadlifts (light weight)(Focus on form.)
- 5 Dumbbell Shoulder-to-Overheads (light weight)(Ensure controlled movements.)
- 5 GHD Sit-Ups (modified if necessary)(Focus on controlled return to the ground.)
Scaling Options
Intermediate
Reduce weights by approximately 20% or modify movements for comfort and capability.
- 1
dumbbell shoulder to overheads
Use lighter dumbbells.
Weight: 40/28 lbs (18/13 kg)
- 2
dumbbell deadlifts
Use lighter dumbbells.
Weight: 40/28 lbs (18/13 kg)
- 3
single arm dumbbell overhead squats
Use lighter dumbbells.
Weight: 40/28 lbs (18/13 kg)
Scaled
Reduce weights by approximately 40% or modify movements for capability and ease.
- 1
dumbbell shoulder to overheads
Use lighter dumbbells.
Weight: 30/21 lbs (14/9 kg)
- 2
dumbbell deadlifts
Use lighter dumbbells.
Weight: 30/21 lbs (14/9 kg)
- 3
single arm dumbbell overhead squats
Use lighter dumbbells.
Weight: 30/21 lbs (14/9 kg)
- 4
ghd sit ups
Perform weighted sit-ups or regular sit-ups on the floor.