Thursday’s WOD – December 10th

DAY FOUR/THURSDAY
Warm-up 0:00 to 6:00:
Squat Therapy:
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
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 6:00 to 21:00:
Trainers Standard
Mechanics/ Form Weightlifting (25:00 – 35:00):
Dumbbell Power Snatches
Single Am Overhead Squats
L-pull- ups

WOD Demo/ Mechanics/ Skill
Go over whiteboard, categories, set-up, and demonstrations of movements, and progressions.

*both partners must complete the reps of a movement before moving to the next. ex; partner A completes 10 db power snatches left arm, then partner B completes 10 db power snatches left arm. Then they move to the next movement. One partner works, one rests.

PARTNER WOD/ MODERATE / GW:
CAT ONE:
3 rounds for time of:
10 dumbbell power snatches, left arm
10 single-arm overhead squats, left arm
10 L-pull-ups
10 dumbbell power snatches, right arm
10 single-arm overhead squats, right arm
10 L-pull-ups
Use a 55/40-lb. dumbbell for the snatches and overhead squats.

CAT TWO:
3 rounds for time of:
10 dumbbell power snatches, left arm
10 single-arm overhead squats, left arm
10 L-pull-ups
10 dumbbell power snatches, right arm
10 single-arm overhead squats, right arm
10 L-pull-ups
Use a 45/30-lb. dumbbell for the snatches and overhead squats.

CAT THREE:
3 rounds for time of:
10 dumbbell power snatches, left arm
10 single arm overhead squats, left arm
10 strict pull-ups (banded okay)
10 dumbbell power snatches, right arm
10 single arm overhead squats, right arm
10 strict pull-ups
*Use a 40/30-lb.* dumbbell for the snatches and overhead squats.

CAT FOUR:
3 rounds for time of:
7 dumbbell power snatches, left arm
7 single arm overhead squats, left arm
7 strict pull-ups, banded
7 dumbbell power snatches, right arm
7 single arm overhead squats, right arm
7 strict pull-ups, banded

*Use a 25-lb./15-lb.* dumbbell for the snatches and overhead squats.
*The load and the repetitions are decreased to focus on the mechanics of each movement. Choose a weight for the power snatch and overhead squat where all 7 repetitions can be performed unbroken. For the pull-ups choose a band that will allow all 7 repetitions to be performed strict and unbroken. Focus on keeping the chest up and heels on the ground during the overhead squats.