Warmup:
8 Box Step ups
8 Alt V-Ups
10 Hollow Rocks
5 Tuck Jumps
4 Box jumps
10 Spider-Man Lunge
10 Single-Leg RDL to kick
On Rig: Perform 5 reps of: Scap Pull Ups, Beat Swings, Kipping Knee Raise, Toe2Bar or Knee Raise
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, Reverse Lunge, Front Foot elevated Split Squat
S/S/S:
Back-Rack Front Foot Elevated Split Squat
5X5 (per leg)
Increase weight ea set
Video courtesy of Training Think Tank.
Our Squat variation this cycle will make each leg fend for itself with the Foot elevated Split Squat. To keep your balance, make sure the core stays engaged through the set. The good news: You won’t have to constantly step onto the plate and off the plate, as you’ll do all the reps on one leg before moving to the other leg. The bad news: these are going to make the legs burn as you do multiple reps!
WOD:
10 Min AMRAP:
6 Box Jumps (24”/20”)
6 Toe2Bar
6 Box Jumps
12 Toe2Bars
6 Box Jumps
18 Toe2Bars
etc…
Add 6 Toe2Bars per round
3 Min break, then…
For Time:
Max unbroken Forearm plank
Video courtesy of Breazeal Gymnastics.
We’ll finish off the week with an ascending Toe2Bar ladder in our 10 Min AMRAP, BUT, don’t forget, 3 min after the WOD, we get to get some core finisher work in!!! The max plank will end up being more of a mind workout over a body workout. Your core can go much longer than your brain thinks it can. Turn off the thoughts of wanting to quit and STAY FOCUSED!!!!!
Scaling Options:
Box height -> 20/16 -> as needed (ELITE – 30/24)
Toe2Bar -> Alt Single Leg T2B -> Kipping Knee Raise -> Strict Knee Raise -> Laying Toe2Rig -> V-Ups
Joint Strike CrossFit 