Tuesday’s WOD – January 26th

DAY TWO/ TUESDAY
Warm-up:
2 Rounds:
Row 200 M
10 Air Squats
5 Push- ups

Mobility & Dynamics:
Trainers Standard
Mobility/ Connectivity:
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

Weightlifting Form:
Go over bailing! Also girls keeping hair out of the way and PULLED up!
Back Squat
Shoulder Press
Deadlift

WOD/ HEAVY/ W:
CAT ONE/TWO:
CrossFit Total
Back squat, 1 rep
Shoulder press, 1 rep
Deadlift, 1 rep

CAT THREE:
Back squat, 1 rep
Shoulder press, 1 rep
Deadlift, 1 rep

Work up to a 1 rep max in each lift. Warm-up to a heavy single before attempting the first lift. Attempt a 1 rep max no more then 3 times before moving on to the next movement. Insist on proper mechanics before increasing loads. Rest 3-5 minutes between lifts. Log the heaviest load lifted per movement and add that number together for the CrossFit Total.

CAT FOUR:
Back squat 3-3-3
Shoulder press 3-3-3
Deadlift 3-3-3

The rep scheme has been changed to give more opportunities to practice each movement. Spend approximately 20 minutes on each movement. Within that time, warmup with an empty barbell then increase load as form allows. Each working set of 3 should feel heavy with no deviations from a neutral spine while executing each rep. Rest approximately 3 minutes between each set. Repeat the warmup process for each movement. Log the loads lifted for future reference.

Cooldown (if time):
Tabata Toes-to-Bar
*8 cycles 20 seconds of work, 10 seconds of rest