Warm-up
Spend 2 minutes in Z1
Then, 3 rounds
15 wall balls
5 inchworms no push-up
Mobility
Wrist and front rack mobility
Strength
Front squat – find a 3RM w/:03 pause in the hole + 1×3@90%
Longer pause than last week, so it will be less weight. Remember what we focused on last week. The pause is used to train the process of maintaining tension in a static part of a lift. It forces you to breathe without losing lumbar curve. It is also used as a programming standpoint as a way to decrease the weight needed to hit a certain stimulus. Keep that in mind when doing this strength, because you might short the pause in order to hit more weight. It’s a very common reflex, however, that is not the goal.
WOD
“Spice of my Life”
4 rounds
15 box jumps (24/20”)
30 wall balls (20/14#)
15 C2B
Classic CrossFit. Step out of your comfort zone and attack this one where you can.
Accessory Work
4 rounds
20 banded pull-aparts
:30 hollow hold
