WARM UP – MOBILITY
Dynamic lower body/squat warm-ups: Leg swings, hip rotations, 90/90 windshield wipers etc.
Hip openers stretch, thoracic rotations, glute activations
Review and warm-up barbell back squat and build to starting weight for WOD A.
Every 3 min x 6 sets: (18 mins)
Back squat x 5, 4, 3, 2, 2, 2
Start at ~60-65% and build to a heavy double or new 2RM.
(Between sets: warm-up/prep a little hanging, beat swings, TTB practice)
BACK SQUAT X 2
JAMES AND THE GIANT QUADS
27 – 21 – 15 – 9 reps for time:
Front Squats (Ascending load)
Toes To Bar
Front Squat Rx loading:
Men: 115 – 135 – 155 – 185
Women: 85 – 100 – 115 – 135
Scale TTB to hanging knee raise or Ab-mat Sit-ups
Scale BB to a weight that you can do the 27 in 2-3 sets max, then and add 5-10lbs each set as needed.
Newer athletes: keep the same working weight across all 4 sets.
15 min time cap
8-10 min of lower body mobility work
Roll out: quads, glutes, and hamstrings, then;
Stretch 60-90s each/side:
Half pigeon (floor or elevated on bench)
Banded hamstring (laying on your back)