Wednesday’s WOD – December 16th

DAY THREE/ WEDNESDAY
Warm-up:
400 M Row
-then-
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
Mobility & Dynamics 6:00 to 21:00:
Trainers Standard
Mechanics/ Form Weightlifting (25:00 – 35:00):

WOD Demo/ Mechanics/ Skill
WOD MODERATE/W:
CAT ONE:
Tabata squat
Tabata deadlift, 185/ 130lb.
Tabata squat
Tabata deadlift, 185 130 lb.

CAT TWO:
Tabata squat
Tabata deadlift, 165/115 lb.
Tabata squat
Tabata deadlift, 165/115 lb.

CAT THREE:
Tabata squat
Tabata deadlift, 155-lb./105-lb.*
Tabata squat
Tabata deadlift, 155-lb./105-lb.*
The Tabata interval is 20 seconds of work followed by 10 seconds of rest for 8 intervals. There is no rest between exercises. The intermediate can do this workout as written. Do not sacrifice form and/or range of motion for the sake of moving quickly during the air squats and light deadlifts. Specifically, if a loss of lumbar curve occurs on the deadlift, stop and rest. Repetitions per round of 15, 18, and 20 would be good, better, and great numbers to strive for.

CAT FOUR:
Tabata squat
Tabata deadlift, 95-lb./65-lb.*
Tabata squat (four intervals)
Tabata deadlift, 95-lb./65-lb.* (four intervals)
The Tabata interval is 20 seconds of work followed by 10 seconds of rest for 8 intervals. There is no rest between exercises.

The intervals have been changed on the second time through each exercise to reduce the volume. During both movements ensure the lumbar curve is maintained throughout each repetition by bracing the stomach and low back. During the squats the hip crease travels below the knee at the bottom of each rep. Stand to full extension of the hip and knees at the top. During the deadlifts actively pull the bar into legs by engaging the shoulders and lats. Stand to full extension of the hips and knees at the top to achieve full range of motion.

Cool-down (class together):
Foam roll