Warmup:
Super Squat Hip Sequence – See video below, courtesy of Mobility WOD
Then…
2X:
200m jog w/Med Ball
10 Spider-man lunge w/twist
10 Air Squats w/med ball
10 KB Deadlifts
5 Russian Swings
Then…
Barbell warmup – With an empty bar, perform 5 reps of: Good mornings, Back Squats, Pausing Back Squats
S/S/S:
2-Sec Pause Back Squat
5X5
Increase weight ea set
Compare to 28Aug2024
Video courtesy of Catalyst Athletics.
Re-test kicks off with our 5X5 On Paused Back Squats. If you hit every session this cycle of Paused Back Squats, then you should have no problem going heavier per set than you did on 28Aug. Get after it!
WOD:
21-15-9:
Overhead Squat (95/65)
Am KB Swings (55/35)
Wall Balls (20/14)
Goal, go unbroken per movement (at most break once in a set)
Time Cap – 15 Min
Video courtesy of CrossFit HQ.
So, the intended stimulus of this WOD is that every piece is done unbroken or as close to unbroken as possible. This means, I start with 21 unbroken OHS, put the bar down, take a breath or two, pick up the KB and do 21 unbroken KB Swings, take a breath or two as I walk to my wall Ball, once ready, pick up the ball and go 21 unbroken Wall Balls. Rinse and repeat for the sets of 15 and 9.
Scaling Options:
Bar weight -> 75/55 -> as needed (ELITE: 135/95)
KB weight -> 35/25 -> as needed (ELITE: 70/55)
MB weight -> 14/10 -> as needed
Joint Strike CrossFit 