Warmup

Core x3

10vsnaps

10 V tucks

10 sec lsit

Strength

BOX SQUAT

On the Minute x 8 Sets:

2 Repetitions

Sets 1+2 – 60% of 1RM Back Squat

Sets 3+4 – 65% of 1RM Back Squat

Sets 5+6 – 70% of 1RM Back Squat

Sets 7+8 – 75% of 1RM Back Squat

Set a box, or stack plates, so that we squat to just slightly below parallel.

On the box squat, we are looking for speed out of the bottom. Coming from a dead stop on the box, is our focus to accelerate to extension, training the explosiveness of our posterior chain.

As we unrack the barbell, take a slightly wider stance than our regular back squat. And extra width of our foot on each side is a good place to start. As we descend into the repetition, it is our aim to reach back. In a traditional back squat, and even more in a front squat, we focus on a relatively upright torso as it translates very well to our olympic lifts. Here however, we are looking to sit back with our hips so that by the time we reach the box/plates, coming to a complete stop, our shin bones are vertical.

What this allows is a posterior-chain driven pull to a full standing position, versus the quad-dominant push. This results in hamstring, glute, and lower back power development, which is our heart to explosive movements.

Strength

Back squats

3 sets of 3reps

74/77/80%

WOD

Rx+

For Time: Wearing a 20/14 Weight Vest:OR NOT

400m Run, 21 Strict Handstand Pushups

400m Run, 15 Strict Handstand Pushups

400m Run, 9 Strict Handstand Pushups

For every break on the handstand pushups (with the exception of a completed set), athletes must run a “penalty” lap of 200 meters before returning to the wall.

Seen in the 2014 CrossFit Games applied to Ring Muscle-Ups, today we’ll take on a twist with Strict Handstand Pushups.

Rx WOD

NANCY

5 Rounds:

400m Run

15 Overhead Squats (95/65)

In “Nancy“, we are looking for a moderate load on the overhead squat that we are very confident we could complete all five rounds unbroken with. We may break for strategy reasons, so that we can push our runs more, but if we had to, we feel confident we could complete all five sets of 15 unbroken.