Thursday’s WOD OCT. 8th

Day Four (SHORT)

Warm-up 0:00 to 8:00 minutes :

Squat Therapy:

Squat therapy (by CrossFit Invictus):

Russian Baby Makers

1 x 6

Hawaiian Squats

1 x 6

Rack Assisted Squat Therapy

1 x 6

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

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.

 

Mobility & Dynamics 8:00 to 25:00 minutes

Trainers standard

 

Skill (weightlifting) 25:00 to 40:00:

 

Air Squat mechanics (class does together):

1 X 15

*trainers work on getting form and technique dialed in. Take time going throught the 15 reps to accomplish this.

 

Tabata Back Squat (from ground/ DO NOT DROP EMPTY BARBELL), 45/33 lbs

 

The Tabata interval is 20 secs of work followed by 10 secs of rest for 8 intervals. Tabata score is the lowest reps performed in any of the intervals.

 

WOD 40:00 to 55:00 minutes:

CAT ONE/ TWO:

15 rounds for time of:

Sandbag Run, 10 m

Shuttle Run, 50 m

 

CAT THREE

15 rounds for time of:

Med Ball Run, 10 m  20/14#

Shuttle Run, 50 m

 

CAT FOUR

12  rounds for time of:

Run, 10 m

Shuttle Run, 50 m

 

After Party 55:00 to 60:00:

Static Stretches of trainers choice 😉