Thursday’s WOD Oct. 1st

Day Four (HEAVY)

Warm-up:

400 M Mountain

Mobility & Dynamics:

Trainers standard

Skill:

Squat therapy (by CrossFit Invictus):

Russian Baby Makers

1 x 5

Hawaiian Squats

1 x 6

Rack Assisted Squat Therapy

1 x 5

Russian Baby Makers

This is just one of many names given to this drill. This is a great drill to warm up your hamstrings and hips. As you reach your hips up high, drive your chest to your thighs, keeping your hands on your toes. Then actively pull your hips down to the bottom of the squat, lifting your chest up high and driving your knees out with your elbows. As you progress in your reps you should be able get lower and lower.

 

Hawaiian Squats

A big thank you to Games Athlete Jenny LaBaw for introducing me to this drill! Post yourself up by a rack. Get into a figure four position and pull yourself down as low as possible, without rounding the back. You should feel a stretch through your piriformis. Keep your chest up while you lower, focusing on proper squat mechanics. As you progress in your reps you should be able to get lower and lower.

 

Rack Assisted Squat Therapy

This is a great drill to work on good positioning in your squat. Position yourself as close to a rack as possible. Your arms should be overhead and, with a tight midline, pull yourself to the bottom of your squat. You can hold onto the rack as you descend, keeping your hands in one place. If you have the stability to do so, remove your hands from the rack, keeping as vertical a torso as possible.

Strength

CAT ONE/TWO:

Front Squat

5-5-5-5-5

CAT THREE:

Front squat

5-5-5-5-5 reps

If you have established a previous 5-rep max, try to achieve a new one by the 3rd or 4th working set. The first set of 5 reps will be approximately 80% of a 1-rep max. Warm-up sets should be done prior to the first working set. If there is a failed set count it as a working set, but make adjustments to technique and/or load so the next set is successful.

CAT FOUR:
Front squat

5-5-5-5-5 reps
Use each set of 5 reps as an opportunity to practice consistency with the mechanics of the front squat. Go to the Exercises and Demos section from the left hand navigation menu of CrossFit.com and review the “Front Squat” points of performance prior to the first working set. Increase load if these points of performance can be maintained. Practice keeping the elbows as high as possible while the hips move back and down. Allow the elbows to lead the way as the heels press into the ground on the ascent.