WOD Blog

Thu, Mar 16 2023

Most Recent Benchmark:
Back Squat Max on Apr 17, 2017 (3201 days ago)

3.16.2023


(Check In)
Warm-up

No Measure
1. Movement Prep/Activation and Increasing Heart Rate
Hip Halo Warm Up
-into-
8 min AMRAP
30-second Single Unders
10 Heel to toe Rocks
5 Low Box Jumps
5 Back Squats (empty bar- build across sets)

2. Strength Prep
Athletes are back squatting a heavy single today. Encourage athletes to create a strong rack position by keeping hands just outside of shoulder width and also pressing up into the bar with palms (rather than just letting the bar sit up the traps). Athletes should take a deep breath in at the top of each rep, brace, and then breathe out when coming out of the squat. Make sure that the lifting area is clear of loose items, and take a moment to teach athletes how to bail from a failed squat by demoing with a PVC pipe.

3. Workout Prep
2 sets:
4 Box Jump Overs
2 Stick Sit Ups


Strength

Back Squat
1 Video
1
x
1
Build to a Heavy Single (10-12 minutes)

* Rest a little longer than normal between sets when you reach heavier weights *


Workout

For Time:
40-30-20-10
Box Jump Overs (20)
20-15-10-5
Stick Sit Ups (Or GHD Sit Ups)



Modified
For Time:
20-15-10-5
Low Box Jumps
Sit Ups (Or GHD Sit Ups)



Target time: 6-8 minutes
Time cap: 12 minutess

Mobility
No Measure
1 min foot smash w/ lacrosse ball (each side)
1 min calf stretch against wall (each side)
1 min foam roll upper back