11.2.2016

CrossFit Silos – CrossFit

Warm-up

Squat Therapy- 3 drills below. Get at least 3 sets of 10 minimum.

1. Russian baby makers: A dynamic drill to help warm up the hips. Set up in a squat stance and brace the midline. Reach down to touch the toes with straight legs. Pull the hips down to the bottom of the squat, with the arms on the inside of the legs. Lift the chest up as high as possible, keeping a flat back. Raise the hips up high, keeping the legs straight, bringing the chest to your thighs. Pull the hips down to the bottom of the squat again, keeping the arms to the inside of the legs. Repeat.

2. Hawaiian Squats- https://www.youtube.com/watch?v=6mefiFE8CVM

Another great hip opening move. Make sure to push your knee out. Use a band or hold the rack if you can’t do a pistol.

3. Rack Assisted Squat Therapy: For athletes who struggle to maintain a vertical torso throughout their squat, this drill allows them to accumulate time in the proper positions. The athlete will use the vertical rack to establish balance in the bottom of the squat, and progressively move closer to the vertical rack while also reducing the amount of pressure they place on the rack to stabilize and hold their bottom position.

Watch summary video for above movements here: https://www.crossfitinvictus.com/blog/squat-therapy/

Max Height (Inches) SEATED Box Jump (Weight)

Two things you want to improve your need for speed and confidence with this movement: 1. Land Soft 2. Quality Reps- these are not meant to do fast or at a high volume. This is an opportunity for you to work on your explosive power. You need speed to bring your strength to new levels and the quickest way to develop explosive power is with the box jump. Athletes should do these from a bench or stacked bumpers. Share the boxes and do no more than 10 reps in total. No option to score height in wodify so just enter your height in the weight field in inches.

Rx+: Add weighted vest or dumbbells but keep them at your side not in front rack or above your head!

Video: https://www.youtube.com/watch?v=tmKH-dh9XAE
That 14-year-old kid hitting a 50 inch-box jump is a product of a pretty good jump and fantastic hip mobility rather than pure explosive power. because box jumps have a low overall impact, they allow for a greater training frequency compared to other jumping variations. Without full hip extension, you’ll limit the carryover to explosive lifts and minimize the training effect. So jump high but make sure your form is sound with full hip extension!

Additional Movement Demos:

1. https://www.youtube.com/watch?v=_st-r8tDO3Q&list=PL1sNsnPtjLxVRMuPkEd5IJU8fU00DvqtU&index=2

Rx+:

2. https://www.youtube.com/watch?v=iUK36VopT5w&index=1&list=PL1sNsnPtjLxVRMuPkEd5IJU8fU00DvqtU

Metcon

Hump Day (Weight)

20 minute EMOM- All the plates!

Start with no less than 50% of your 1RM Front Squat and try to increase weight every 2 mins on the min (E2MOM). Pace each rep to take no more than 3 seconds (up and down) If you struggle on your 5th rep for any set stay at that weight and DO NOT MOVE UP.

ODD/Minute 1: 5 Front Squats

EVEN: Minute 2: 5 Back Squats (then add weight quickly)

Score: Total Reps x Total Weight Lifted = Total Load Moved
The key to maximizing your rest time is laying your plates out prior to go time. Have an idea of how much you want to jump each set. Every rep counts!

Cool Down

Cash Out

3x 10: Banded Good Mornings. Video here: https://www.youtube.com/watch?v=tiN5Iy501Is

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