Warm-up
3 rounds
:30 AB
10 goblet box squats
10 KB sumo deadlifts
10 Russian KBS
Mobility
Squat mobility using a box
CF Strength
12 min EMOM
Box squat – 2 reps at 60% of your 1RM back squat
Week 1 of our box squat journey. We are going to continue to build with this movement based on your 1RM back squat. Please make sure you understand the movement and the correct way to execute it. We had a lot of people ignore the goal of the box squat and simply made it a back squat where we sat down on a box. It is a different set-up to produce a slightly different stimulus. Make sure the feet are a little bit wider and the shins are vertical when you are sitting on the box. If you are having trouble, move your feet away from the box while you are sitting down to really load the hamstrings and glutes.
CF WOD
“Late Flag”
60 strict pull-ups
Every break you must complete
10 front squats(135/95#)(115/75#)
*no more than 6 penalties
This one will be tricky to complete based on the goal of the workout. Understanding that you really do not want to do 60 front squats you should scale the number of pull-ups accordingly. Do not go into this workout with an ego. If you cannot do sets of 8 to 10 strict pull-ups, taking the number down to a more manageable number will be important. However, 45 is the lowest number of pull-ups you can complete today, so scaling the movement is your next option. Today everyone is going to grab a band, a band that is going to get you 5 to 8 pull-ups each time you hop on the bar. That means a few things, you could go as long as possible without scaling, but as soon as you grab a band, your number must change as well. Doing 60 pull-ups with a band is not an option.
PortComplete
1. Body Building – 4 rounds
15 DB bench press (DB’s must touch the entire time)
15 hammer curls
2. Banded work – accumulate 100
Banded face pulls
Paloff press
3. Interval work – 6/8/10 minutes (start with 6 min, add min every week done. This will evolve for you)
:30 hard/:30 easy on the ski erg
4. Gymnastics – HS work and OH press strength
A. 10:00 HS work or accumulate 200m AFAP
B. Standing DB press – 5×8
5. Core work – complete 4 rounds
All movements done laying down with 2 KB locked out OH
:15 deadbugs
:15 hollow rock
:15 flutter kicks
:15 slow laying leg raises
