9.17.15 WOD NOTES

Dynamic Effort Lower

Mobility: 5min

1:15 – 2:37 http://www.mobilitywod.com/daily/monday-august-3rd-2015/

Dynamic Warm Up: 5min

Strength: 15min

Box Squats (12×2 @ 80% , 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.


“Lincoln Park After Dark”
14min AMRAP
50 Cal Row
40 Wall Balls (20,14)
30 T2B
20 Clean and Jerks (135,95)
10 Burpees
**Score total rounds + reps
If busy stagger starts by either delaying a second groups start on the row or by starting group 1 on row and group 2 on wall balls.
Group 1: Starts on Row
Group 2: Starts on Row 5min delayed
Group 1: Row-WB-T2B-C&J-Burpees
Group 2: WB-T2B-ROW-C&J-Burpees
Clean and Jerks should be heavy, if not Rx Athletes will need to be able to perform 2-3reps unbroken fresh. This way they can perform singles efficiently in the WOD.

$ Out

50 Banded Good Mornings


Sunday 9.19.15 – “The Other CrossFit Total”