Hey Folks!
Killer WODs over the next little bit. We’re going to be working on getting into uncomfortable places and getting comfortable there. Sitting into that full squat with a fairly heavy bar in the front rack won’t have been easy – but it’ll make anything lighter than it being in the bottom, “no big deal”.
We’ll also be shoring up typical weaknesses, in a way that should translate to better olympic lifting. One thing to keep in mind.
Twitchy hips are GOOD hips.
In a way, think about being all cracked out and twitchy. Every time you do a KB swing, Push press, box jump, and even at the top of Back Squats – Really snapping that top of the squat will help with the violent hip extension needed to elevate a heavy bar either overhead or to the rack position.
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WARM UP
10 Reverse Dislocates + 10 weighted
10 inch worms + 10 push up plus
1-2 Minutes squat therapy with emphasis on ankle dorsiflexion
2 reps of:
Performance – Muscle ups
Athletic – Chest to bar Pull ups + Ring Dips
Health – Pull ups + Ring Dips OR Push ups
7 Back Squats (Suggested load – 60%)
20 Overhead Walking Lunges
50 Sit ups
20 Overhead Walking Lunges
7 Back Squats
Foam Roll – Calves, Hamstrings, T-spine
The CrossFit Sudbury Team
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