3 Rounds:

8 Squat2Stands

6 Inchworm push ups

4 Lunges

8 Hollow Rocks

6 Box step ups or jumps

4 Sit Ups


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


Back-Rack Front Foot Elevated Split Squat

10,9,8,7,6 (per leg)

Increase weight ea set

Video courtesy of T-Nation. Last go at the Back-rack Front Foot Elevated Split Squat before we retest the 5X5.  Today, we look to push the muscular endurance a little more with higher rep sets of 10 per leg, 9 per leg, 8 per leg, 7 per leg, and 6 per leg. The set of 10 should be heavy enough where the last rep it takes all you have to keep good form.  From there, make increases depending on how the body feels.  There may be a set or two where you stay at the same weight.  If your body is at that point, play it smart.


EMOM 15:

Min 1 – 12 Box Jumps (24″/20″)

Min 2 – 30 Air Squats

Min 3 – 25 Ab-mat Sit Ups

Video courtesy of CrossFit HQ.

Today’s WOD is all about movement efficiency.  Look to finish each minute’s work in roughly 30 seconds.  What I want you to make your big focus in body position on the air squat.  Far too often do I find athletes looking at the ground, thus making their body lean forward during an air squat.  Not only does this prevent a full lock out of the hip (finish position = hips and knees fully extended), but it puts stress on the low back.  Who needs that?

Scaling Options:

Box height -> 20/16 -> as needed (ELITE: 30/24)

Air Squats -> to target (ELITE: Goblet Squats w/70/55 KB)

Ab-mat Sit Ups -> feet anchored (ELITE: GHD Sit Ups)

Cool Down:

Kneeling Shoulder Stretch on box – 2 Min


Pigeon Pose on box – 1 Min per side