Thursday 11.12.15 WOD NOTES

Dynamic Effort Lower

Mobility: 5min

Elevated Couch Stretch

Dynamic Warm Up: 5min

Strength: 15min

Front Box Squat (6×3 @ 75%, 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: 20min

Happy 32nd Birthday Talia!
Enjoy 32 Reps of each each….
8 Rounds
4 Power Clean + Squat Clean (135,95)
4 “Reps” of: 1 Burpee + 2 T2B
If not Rx, squat clean weight should be challenging. Athletes need to be able to complete 2-3 reps unbroken, round 1 and 2.

$ Out

10 x 20m Farmers Carry