Warmup:

1:00 Echo Bike

10 Bow to Bends

10 Cossack Squats

10 Hollow Rocks

:30 kneeling wrist stretch

10 Air Squats

5 V-Ups

Super Squat Hip Sequence – Video courtesy of Mobility WOD

S/S/S:

Front Squat

5X5

Add weight ea set

Videos courtesy of CrossFit HQ.

Our Squat variation this cycle will be the Front Squat.  This will not only help emphasize the upright torso you’ll need to have successful Cleans, but also work on some good glute development, as the Front Squat makes you not shift the weight back in the hips as much as a back squat, so the glutes have to fire to prevent the quads from being overloaded.

WOD:

For Time*:

100/75 Cal Echo Bike

*Every minute on the minute – 10 V-Ups

WOD begins w/10 V-Ups

While you want to get the bike done as quick as possible, don’t go all out, otherwise you’ll be stuck on the ground out of breath when you go for your V-Ups. Best strategy would be about :45 into any give minute, slow your pace so at the top of the minute you can go directly into your V-Ups.

Scaling Options:

V-Ups -> Alternating V-Ups (ELITE: GHDs)

Cool Down:

Couch Stretch – 1 Min per side

Cross-body lat stretch on rig – 1 Min per side