Pic courtesy of thedrum.com  The road to The No Bull CrossFit Games 2021 starts tomorrow with the CrossFit Open!  If you haven;t signed up, click on the above pic to go to the Games website.  21.1 drops later today and will be the Workout of the Day for us on Friday.  Get pumped!!!

Warmup:

Grab light KB

10 cal bike/row or 50 Single Unders

10 KB Deadlifts

10 Pushup2Downward Dog

10 Russian Swings

10 Iron Crosses

10 Scorpions

10 Am KB Swings

10 V-Ups

Super Squat Hip Sequence – See video below, courtesy of Mobility WOD

S/S/S:

2-Sec Pause Back Squat

5X3

Increase weight ea set

Video courtesy of Catalyst Athletics.  Our third go at the 2-Second Pause Back Squat.  As you know by now, this simple variation from traditional Back Squat focuses on strengthening us in the bottom most range of the squat. To be honest, if this area isn’t strong, failing a Back Squat becomes very easy.  So, during the pause, do NOT relax the body or let your body slump at all.  Remain tight!  Tight core, torso in a good, straight position, legs tensed and ready to explode!  With reps per set dropping to 3, aim to go heavier than the 3X5 week.

WOD:

EMOM x 6 Min

MIN 1 — AMRAP of 3 Goblet Squats + 3 American KB Swings (53/35)

MIN 2 — Row, Jump Rope, or Bike – Moderate Effort

 

-Rest 2:00-

 

EMOM x 6 Min

MIN 1 — AMRAP of 3 Med Ball Jump Squats + 3 Med Ball Sit Up (20/14)

MIN 2 — Row, Jump Rope, or Bike – Moderate Effort

With the CrossFit Open WOD 21.1 dropping later tonight, want to make sure you are not over-worked going into tomorrow, so today’s WOD is a bit of a recover WOD.  The bike/row/rope piece should be at what it says, a moderate pace.  Not super slow, but also not a sprint.  Just keep the body moving that whole minute.

 

Scaling Options:

KB weight -> 35/25 -> as needed

Med Ball weight -> 14/10 -> as needed

 

Cool Down:

Tabata rollout:

20 sec roll on one body part, rest 10 sec then go to next body part.  Repeat until whole body is done.