WARM UP – MOBILITY
Leg swings, hip rotations, windshield wipers, 90/90s, hip opener stretches
Dead bugs, Bird dogs, Glute bridges etc.
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Air squat: 5 narrow, 5 normal, 5 wide stance
Empty barbell back squat (no box): 5 narrow, 5 normal, 5 wide stance
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Tech/Demo: Box back squats, then set-up/warm-up for WOD A
WOD A
Every 3:30 x 4 sets:
10 x Box back squats @3,1,X,1 (45-55% of 1RM)
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Keep these feeling light and explosive today, focus on tempo, tension, and speed on the way up.
Use a wide stance squat, sit back and control the descent to the box, de-load for 1s and then drive up.
Use a bench or 12″ box+mats that puts your hips close to parallel.
BOX BACK SQUAT X 10
WOD B
HANG SQUAT CLEAN & BURPEE BOX JUMP
Complete for time:
3-6-9-12-15 reps of:
Hang squat clean (135/95)
Burpee box jump (24/20″)
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(Workout courtesy of CrossFit Linchpin)
Repeat from the last strength cycle, last completed: Jan 17/23
ACCESSORY
2-3 sets: rest as needed
8-10/leg Bulgarian split squat (2 DB/KB in farmers carry hold)
20-30 Banded good mornings
45-60s Weighted plank hold
