WARM UP – MOBILITY
Dynamic running, lower body, and core warm-ups
Windshield wipers, 90/90 rotations, hip openers
Kettlebell warm-up: Swings, SLRDLs, Lunges, Cossack squats, Sumo squats etc.
—
Review and warm-up for box squats
WOD A
Every 3 min x 5 sets:
Box Squat x 8, 8, 6, 6, 6 reps @3,1,X,1
—
Build by feel, or to 75-80% of 1-rep max BS, aim to finish heavier than the 8s last week
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 6
BOX BACK SQUAT X 8
WOD B
DEADLIFT & BOX JUMP
Complete for time:
15-12-9-6-3 reps of:
Deadlift (225/155)
Box jump (30/24)
—
DL should be no more that 60% of your 1RM
10 min time cap
ACCESSORY
1000M SKI ERG FOR TIME
AND / OR
3 rounds: rest as needed
12-15 GHD Hip extensions (weighted if possible)
12-15 Banded reverse squats
8-12 Side plank hip raises + 15-20s side plank hold / side
