WARM UP – MOBILITY
Dynamic joint rotations and lower body and core warm-ups
Banded glute steps, banded front rack stretch
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Weight plate squat warm-up: 1 round:
Heels-elevated T-Spine Rotations x 3/side holding ankle
Heels-elevated T-Spine Rotations x 3/side upright torso
Heels-elevated Flex and Extend x 6-8 reps
Front Foot Elevated Split Split Squats x 6-8/side
Plate Elevated Cossack Squats x 6-8/side
Tempo Plate Squats x 6-8 reps @ 33X1
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Review & warm-up front squat
WOD A
20 min to build to a heavy single or 1RM front squat.
FRONT SQUAT
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)
15 min time cap
Last completed Oct 5th/2020
ACCESSORY
2-3 Sets:
6-8 Bulgarian split squats /side (2 DB’s or KB’s held by your side)
6-8 Lateral lunges (hold single weight in goblet)
12-15/side Banded trunk rotations
– rest ~2 mins between sets
