Skill/Strength Work
Dynamic Box Squats
Every Minute On the Minute for 10 min
2 Box Squats
These will engage the posterior chain like nothing else! They will also stress the explosive fast-twitch muscle fibers. Why is that important? You want to be stronger? Sprint faster? Get that viloent pull to do a sucessful kipping pullup? Fast-twitch fibers, my friend.
Important things to remember. Fully warm up your hips and low back. Wouldn’t hurt to come in a little early and start this on your own.
For box depth, ensure when seated, your hip crease is right at 90 degress. That said, the box may only be a stack of bumpers.
Two major focuses here LEGS and BACK! Keep them tight through the movement. No relaxation in the sitting position – this is a must! Each rep is separate – meaning reset yourself each time.
Sit to box with legs tight and back tight – Explode up! Dynamic piece is the execution piece that makes this a huge assistance exercise to the squat. We’ll take a few sets with light weight to get you used to this.
Work up to using roughly 70% of your 1RM for regular back squat. But remember, key is dynamic EXPLOSION!
Videos courtesy of Westside Barbell and Train to Hunt
WOD
5RFT
15 unbroken Wall Balls (20/14)
If you break up the WB, you must start over on that round
200m run
Post weight used in box squats and WOD time to comments/www.logwod.com
Cash Out
Pigeon pose deep lunge on box 2 min each per leg
CrossFit Team Offutt Tactical Fitness 