WOD – Monday 12/16

The 9am on Saturday was unreal.

TABATA format; work for :20, transition for :10
Complete 3 rounds
Air squats
Glute bridges

The Port squat mobility session

CF Strength
Back squat wave – 5.3.1
First wave – 5@75, 3@80, 1@85%
Second Wave – 5@80, 3@85, 1@90%
Third wave – 5@85, 3@90, 1@95%
*add weight to each lift from last week
As these waves get heavier and heavier, good form will be the top priority. A lot of time when we focus too much on how heavy the weight is we forget how important tension is and we let certain things happen that can really help us drive through a heavy back squat. Today, we want to think about the position of the elbows during a squat. If you drive your elbows down under the bar and pull the bar down onto your shoulders, you will create a ton of tension in the upper back and really emphasize a strong platform for the weight to sit on as your legs push through. If the elbows fly behind the bar, the tendency is to lose the chest and weight forward, not a place you want to be. Today, try to keep that in mind as you work through this week’s session.

12 min AMRAP
7 strict press (95/65#)(75/55#)
6 K2E
5 box jumps (30/24”)(24/20”)
*burners will sub DB for BB in the strict press
Intended stimulus – unlike some WOD’s that are built to keep you moving at high intensity through speed alone, this week’s workout is meant to keep the intensity high through difficulty alone. The S2OH today is a strict press meaning you are constantly under tension while moving that bar, K2E is an odd movement that we very rarely see and are easily 10x harder than a T2B, and the box jumps are higher than normal. All three of these factors combined mean you can move at a “slower” pace and still achieve a pretty high intensity.

Knees to elbows (K2E) are not considered a scaling progression for a toe to bar at the Port no more than a squat clean is considered a scaled version of a squat snatch. They are two completely different monsters and done correctly can prove to be just as if not harder. When you start to warm them up, understand that making contact with any other part of your arm, beside the elbow, does not make it a knee to elbow. So a little bit of technique is required to hit the proper movement standards.

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