9.8.15 WOD NOTES

No Max Effort this week, prepare for ‘The CrossFit Total” on Sunday

Mobility: 5min

We will repeat this mobility for the next 3 weeks on DE Lower and ME Lower Days
1:15 – 2:37 http://www.mobilitywod.com/daily/monday-august-3rd-2015/

Dynamic Warm Up: 5min

Strength: 15min

Box Squats (6×3 @ 75% , narrow stance)
**narrow stance = oly receiving stance
The Box squat is used to strength the hamstrings, quads and glutes as well as starting strength in the squat with some transfer to the first pull of the deadlift. Unlike the squat (without a box) that is used to help strengthen recover in the clean and snatch. For our purposes the narrow stance box squat is used to develop strength “coming out of the hole”, especially when an Athlete looses momentum at the bottom of the clean and snatch. The narrow stance will emphasis the quad and hamstring.
Box height: below parallel
Stance: equal to your clean and snatch receiving stance
Bar: high bar squat, drive traps into bar
Core: Expand your abdomen, not your chest. This will help keep your midline/spine tight when stopping gone the box
Eccentric Phase: With heels touching the box tilt hips and sit directly on your heels. Keep head and chest high, midline tight
Static/Relaxed Phase: Starts when your glutes hit the box. You should sit down completely on the box and roll back. This does not mean rocking, bouncing or touch and go.
Concentric Phase: Ascend from the box in an explosive manner. Yea moves first followed by glutes and hips. Forcefully flex the hips, glutes, hamstrings, abs and midline.

WOD: 20min

Happy 27th Birthday Danielle Siravo
27 K2E
27 Squat Snatches (95,65)
27 K2E
27 Hang Cleans (95,65)
27 K2E
27 Back Squats (95,65)
27 K2E
**Back squats from ground
**Come throw down with Danielle during the 5:30 WOD. Drinks on Danielle if you beat her in the WOD!
**Rx+ 135 w/ 15min time cap
Budget 20min for todays WOD, there is no time cap for Rx and scaled Athletes. Rx+ 135,95 with 15min time cap. If not Rx Athletes should be able to move through reps quickly. Squat Snatches will be the limiting factor, hence why they are listed first. Athletes should be able to complete squat snatches in no more than 5 sets. Back Squats, make sure Athletes land barbells in front, do not drop off back. K2E, spend some time reviewing and working with Athletes during WOD. Athletes will spend a lot of time on K2E, coach good kipping mechanics.

$ Out

3×20 KB Oblique Crunches
**20 each side
**Go Heavy