Warmup:
2X:
10 Spider-Man Lunge
5 Pushup2Downward Dog
10 Heel2Toe
5 Kip Swings
Then….
Super Squat Hip Sequence -see video below, courtesy of Mobility WOD
Barbell warmup: With an empty bar, perform 5 reps of: Good mornings, Kang Squats, Back Squats
S/S/S:
Back Squat
5X5
Increase weight ea set
Compare to 27Jan2023
Video courtesy of Catalyst Athletics.
Re-test week is here!! Time to see if the last 9 or so weeks of work have paid off. We beginning with our 5X5 on Back Squat. If you hit every session of Back Squat this cycle, you should be able to go heavier per set than you did on 27Jan. Push for it!!!
WOD:
EMOM for 15 minutes:
5 Pull-Ups
10 Push-Ups
15 Air Squats
Video courtesy of WOD Star.
With Memorial Day not too far away, look for some “Murph”-style movement prep to hit our WODs. Today, we’ll focus on the bodyweight movements in “Murph” but cut the volume back a bit. Goal is smooth movements and quick transition to allow you to finish in roughly 45 seconds every minute. Score is total successful rounds. Should you not make the time cap on one of the minutes, finish the round you were in when you missed the cap, then rest the remainder of that minute before you go again. One of the movements I see folks lose form on the quickest in the Air Squat. Don’t look at the ground when doing these. Keep the gaze in front of you so the spine stays straight, and make sure to get full depth at the bottom and fully lock out the knees and hips at the top.
Scaling Options:
Pull Ups -> Banded strict Pull Ups -> Toenail Pull Ups -> Buddha Pull Ups -> Ring Row
Push ups -> off a bench
Air Squats -> to target
(ELITE: wear vest)
Joint Strike CrossFit 