WARM UP – MOBILITY
Dynamic running, lower body, and core warm-ups
Windshield wipers, 90/90 rotations, hip openers ect.
Barbell warm-up / review (Clean & Jerk + Box squats)
WOD A
Every 2:30 min x 6 sets:
Box Squat x 6, 4, 2, 2, 2, 2 reps @3,1,X,1
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Start heavier than last week and build by feel, or to 90-100% of 1-rep max BS, aim to finish heavier than the 4s last week (measure added for reference)
Box squats should be done with 12″ box + plates/mats, or a bench so that your hip crease sits at or just above parallel with your knees.
Use a wider that usual stance, sit back to the box and de-load (but do not exhale or loose tensions) then drive back up explosively. There can be a small/slight rock back and forward on the box to de-load and load the hamstrings out of the bottom.
BOX BACK SQUAT X 2
BOX BACK SQUAT X 4
WOD B
http://CROSSFIT.COM 231101 (RX)
For time:
21-15-9
Box jumps (30/24″)
12-9-6
Clean and jerks (185/125)
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Any style of C&J is acceptable
— OR—
http://CROSSFIT.COM 231101 (INTERMEDIATE)
For time:
21-15-9
Box jumps (24/20″)
12-9-6
Clean and jerks (135/95)
—
Any style of C&J is acceptable
ACCESSORY
3 rounds: rest as needed
10 Single arm KB deadlifts + 100ft SA farmers carry/side
12-15 GHD Sit-ups + ME GHD hollow hold (or weighted anchored sit-ups + hollow hold)
