Warmup:
1:00 Echo Bike
10 Air Squats
10 Bow2Bends
10 Alt Lunges
1:00 Echo Bike
:30 banded front rack stretch – see video below, courtesy of
10 Hand-release push ups
Super Squat Hip Sequence – see video below, courtesy of Mobility WOD
Barbell warmup – With an empty bar, perform 5 reps of: Back Squat, Elbow Rotations (per side), Front Squat, Front Squat w/2-sec pause at bottom
S/S/S:
Front Squat
5×5
Increase weight ea set
Video courtesy of CrossFit HQ.
While our Oly lifts this cycle will focus on the power positions, our squat variation will get us more and more comfortable at the receiving position of a squat clean. Focus on keeping the elbows high to create that shelf for the bar to sit on. Also, keep that trunk as vertical as possible. The second you start leaning forward, you put both your back and knees in a bad spot.
WOD:
5 Rounds:
2:00 Max Cal Echo Bike
2:00 Rest
Score = lowest Cal Round
Video courtesy of MisFit Athletics.
On paper, this may not sound like much, but trust me, your lungs will say different by the end of this WOD. My advice; don’t come out of the gate on fire. Remember, your score is your LOWEST Cal score for a round. So, whatever you hit that first round, your goal is to match or better it.
Joint Strike CrossFit 