WARM UP – MOBILITY
Quick dynamic joint warm-up + rotations etc.
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2 rounds: Tabata clock (4 mins)
Sampson lunges
Burpees
Air squats / Front squats (empty barbell)
Step down box jumps
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Pre-squat hip / Ankle stretch
Warm-up / Review Pause front squats
WOD A
PAUSE FRONT SQUAT X 2
3 secs pause in the bottom of both reps
5-6 mins warm-up to starting weight, then:
Every 2:30 min x 6 sets (15 mins):
Pause front squat x 5, 4, 3, 2, 2, 2
Pause for 3s in the bottom of every rep
Start at ~60% (or a moderate set of 5), and build each set to a heavy double maintaining ideal positioning and mechanics.
WOD B
HANG SQUAT CLEAN & BURPEE BOX JUMP
Complete for time:
3-6-9-12-15 rep 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: November 17th, 2015
