Thursday October 15th WOD

Day Four –  Thursday October 15th

Warm-up (M):

1 mile run (class together)

Squat Therapy:

Squat therapy (by CrossFit Invictus):

1 x 6 Russian Baby Makers

1 x 6 Hawaiian Squats

1 x 6 Rack Assisted Squat Therapy


Russian Baby Makers VIDEO HERE

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 VIDEO HERE

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 VIDEO HERE

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:

Trainers Standard

Mechanics/ Form Weightlifting:

Set up the rig, and with and empty barbell, at the bottom with a 3 second hold.

5x (trainers do the class together on this)

– proper bailing

– toes slightly outward

– look straight ahead

– stay in your heels, and the ball of your toes. (should be able to wiggle your toes).

– Send your hips backwards as your knees bend.

– Push your knees out to track your toes.

– keeps everything TIGHT! Drive through your heels coming out of the bottom squat.


Back squat 3-3-3-3-3 reps

After Bash:

Tabata Bike

*8 cycles 20 second of work, 10 seconds of rest

Tabata Double Unders

*8 cycles 20 second of work, 10 seconds of rest