Warm-up
Grab a monster band and a buddy
8 min EMOM
Min 1 – 10/8 cals AB
Min 2 – 20 banded air squats
Alternate rounds with your partner
Mobility
Squat mobility session
CF Strength
12 min EMOM
Box squat – 2 reps at 65% of your 1RM back squat
This is week 2 of our box squat cycle. Adding weight to last weeks lift.
It is important to understand why we have switched from the conventional back squat to the box squat for this lifting cycle. The last 12 weeks were focused on increasing our 1 rep max back squat. Every Monday or Tuesday we came in, warmed up and spent close to 20 minutes squatting based on the goal of that particular session. Over the course of that cycle, the back squat has an impact both positive and negative. Yes, you are getting stronger, but the hips, knees, and ankles all took a toll.
This is where the box squat comes in. Instead of the eccentric portion (the down) of the back squat being controlled completely by you, the box squat allows you to focus on proper engagement of the big muscles by sitting down onto a box. Bringing the hips back and forcing a truly vertical shin. The weight is stopped obviously because there is a box there, and does not rely on you hitting the brakes. This tales a tremendous amount of stress out of the joints and tendons involved but also does an incredible job of recruiting the big muscles.
Done correctly, there is far greater engagement of the big muscles, hamstrings and glutes, then a typical back squat and there is very little stress on things like the patella tendon and hip joint.
CF WOD
“South Side”
10 min AMRAP
2000m row
Max effort goblet squats with time remaining
(70/53#)(53/35#)
Long row here. Finding and settling into a pace is key. Here are some tips…
1. Set realistic goals for the row. That doesn’t mean seeing how long you can hold onto a specific pace. Try to think about something you can maintain over the course fo the row.
2. Break the row into 3 separate benchmarks.
The first 500m: the fastest part of the row, come out hot and hold something faster then you think you can hold
The middle 1000m: slow your stroke rate way down and settle into something you CAN hold. Think about the first 500m and the middle 1000m being between :04 and :08 different in pacing.
The last 500m: pick up the pace a little bit, but not much until you have between 300 and 200m left. Then it’s pretty much all out.
With whatever time you have left, pick up a kettlebell and complete as many goblet squats as you can. Really push this one, it’s only 10 minutes.
PortComplete
1. Body Building – 4 rounds
8e half kneeling, single arm strict press; other arm holds DB in rack position
10e single arm ring rows
8 narrow grip incline bench press
10e bent over row
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 – T2B or C2B endurance cycle
Start with 3 sets of 10
A. T2B: complete 3 sets of 10 reps unbroken AFAP
B. C2B: complete 3 sets of 10 reps unbroken AFAP
5. Core work – complete with low intensity
8 min on AB
Every 2:00, hop off and complete…
20 dual leg lift overs
