WOD – Friday 11/4

Day 5 of #burpeesforbreaths
The CFP community pledges to perform 7 burpees (for the 7th chromosome) for 18 days (for more than half the CF population now being over 18 years old) in our support of our very own Jaime Dunaway, the Prendergast/CrossFit Wachusett family & all others who have been touched by Cystic Fibrosis.

Don’t forget, huge in-house throwdown this Saturday at the gym. It is going to be a blast, all you have to do is show up and throw down. There are going to be 3 WOD’s (Rx and scaled) and we will be done by 12:30. Make sure you are signed up by Friday so teams are set.

Spend 2 min Z1
3 rounds
5 burpee broad jumps
10 KB sumo deadlift high pulls
10 goblet squats

Box hip stretches- pigeon, spiderman, hamstrings, couch

Box squats – 5×5 around 50-60%, rest :60 between each set
The box squat is an amazing tool to help a lifter truly understand hip and hamstring engagement. They break up the eccentric (down) and concentric (up) chain because we sit down on the box. It allows for a moment of disengagement, which in turn, prevents us from using the stretch reflex, or the bounce, in a squat to assist the lift. These should never be touch and go. Lean how to sit back on the box while keeping their spine engaged.

The set up for these are absolutely critical, make sure you are hitting all of these performance cues.
1. The box has to allow for a full squat (slightly below parallel)
2. The feet stance is much wider then that of a “normal” back squat
3. The shins MUST be vertical in the bottom position, so feet placement (both width and distance from box) is critical
4. When you sit back, the spine and lumber must be engaged.
5. When you explode up, do not use the momentum of the rock in sitting forwards, and do not go to your toes

25/20 cals on AB
5 hang squat cleans (115/75#)(95/65#)
20 DU’s
Rest 4:00, x3

Cool Down
2 minutes in bottom of squat, working ROM and ankles
2 min foam roll back of legs

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