Tuesday 11.3.15 WOD NOTES

Dynamic Effort Lower

Mobility: 5min

Elevated Couch Stretch http://www.mobilitywod.com/daily/sunday-november-1st-2015/

Dynamic Warm Up: 5min

Strength: 15min

Front Box Squat (6×3 @ 70%, below parallel )
The front 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 front squat (without a box) that is used to help strengthen recover in the clean and snatch. For our purposes the front 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.
Box height: below parallel
Stance: Wider than normal, emphasizing the hamstrings.
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: 15min

“Bergeron Beep Test”
EMOM for as long as possible
7 Thrusters (75,55)
7 Pullups
7 Burpees
**15 min MINIMUM work requirement. If you fail before the 15 min mark, drop reps by 1 and continue on. If you can’t do the 7s in a minute, do 6s, if you can’t do 6s, do all movements at 5 reps, etc…
**Score total successful rounds, Rx = 7 reps per movement per round
If not Rx weights and movements, Athletes need to be able to complete all movements unbroken. Athletes can rest rounds as needed, but must work to the 15min. Pull Ups, modify to jumping pull ups or ring rows. It will take Athletes to long to get into bands

$ Out

3×20 static barbell lunges
**10 each leg then switch