Warmup:
10 Box Step Ups
10 Spider-Man lunge w/twist
10 Squat2Stand
10 light KB deadlifts
10 Thoracic High Fives
5 KB Russian swings
5 broad jumps
5 American KB Swings
3 Burpee broad jumps
S/S/S:
2-Sec Pause Back Squat
5X3
Increase weight ea set
Video courtesy of Catalyst Athletics. Third go at our 2-sec paused Back Squats this cycle. Again, the point of these is to hold tension during the pause. This will help build our strength in the bottom of the squat to allow us to not only come out of the bottom of the squat with max tension (allowing us to explode up) but also prevent us from collapsing at the bottom of a heavy squat. Better core engagement and keeping everything tight will help prevent an injury when going heavy. The reps drop to 3 per set this week but total sets go back up to 5, so aim to go heavier per set than the 3X5 week.
WOD:
EMOM 15:
Min 1 – 50′ Burpee Broad Jump
Min 2 – 30 sec Hollow hold
Min 3 – 8 DB Box Step Overs (24”/20”) (35/25)
Min 4 – 30 sec Wall Sit w/med ball (20/14)
Min 5 – 15 Am KB Swings (70/53)
Videos courtesy of The Run Experience, Invictus Fitness, and E3 Rehab, respectively. Today, we’re looking for efficiency in movement for each EMOM piece. When it come to the burpee broad jumps, we all know how to do the burpee, but today, try to really put the effort in clearing as much ground as possible in the broad jump. Get a good arm swing back as you bend the legs in the takeoff position, then throw yourself forward and upward. Try to get the 50’ done in as few jumps as possible. When doing the step overs, keep your torso as upright as possible. Being in a bent-over position while stepping is just going to over-tax your back and knees. In the med ball wall sit, make sure you hip is below your knee, and bear-hug the med ball.
Scaling Options:
Box height -> 20/16 -> as needed
DB weight -> 25/15 -> as needed
MB weight -> 14/10
KB weight -> 53/35 -> as needed
Cool Down:
Shin stretch – 1 Min per leg
Video courtesy of Physical Therapy 101
Joint Strike CrossFit 