Happy December 1st.
Warm-up
Spend 2 minutes in Z1
Then, 3 rounds
20 air squats
5 inchworms w/push-up
Mobility
CFP squat mobility session – on a box
Strength
A1. Back Squat – 6×4; at the same weight that you completed your sets of five with.
A2. Single leg box jump – 6x3e; jump with one foot, land with two.
Look back to our back squat session and try to use the weight that you used for your set of 5. Should be as close to 82% as possible. The 6 sets should be done across.
The single leg box jumps should be done using the right leg first. Power jump with all of the same mechanics as a box jump and land with 2 feet. The box height does not need to be that high for this movement to be effective. You must step down. Complete 3 on one side and then 3 on the other side.
WOD
“Ready for it?”
16 min AMRAP
40 DU’s
20t alt DB snatches (45/30#)
1 rope climb
The DB snatch. A classic movement that we do not do enough. Messy DB’s. Maybe if we didn’t put them back like savages I wouldn’t be so reluctant to program them. Make sure you understand the movement and have a good awareness of how to be efficient with these.
Accessory Work
Banded tricep push-downs – accumulate 100
Banded ab push-downs – accumulate 100
