WOD – Mon, Feb 26
Announcements
-get some nutrition hacks here!
🔗 Register for THE OPEN – TODAY!!
(CrossFit East River as YOUR gym)
No Pump Sesh until AFTER the Open 😢
-Will resume March 22nd
CrossFit East River – WOD
Back Squat (Box Squat : EMOM x 10mins
3 Reps @ 45-60% of Back Squat
Tempo (22X1)
At our above knee height.
20″ box for most
12″ Box with plates
)
Strength Notes:
– Closer to movement pattern to a low bar squat. Big sit back with vertical shins to recruit the posterior chain. Aim for vertical chins with a larger lean forward. Explosive push to stand.
– The goal of the box squats this week is to focus on expressing power in the legs with a lighter load.
– The box should be set to AT knee OR slightly above knee height to shorten the range of motion for the week and take pressure off the knees going into the open.
“Mamba Mentality” (AMRAP – Rounds and Reps)
AMRAP 8min
8 Overhead Squats
8 Burpees
8 BB Overhead Reverse Lunge Steps (Alt.)
8 Burpees
s:65/45
x:95/65
*lunges in place
Top score: 6+ rounds
Minimum goal: 4 rounds
Intent – Overhead endurance
Target – The weight on the bar should allow members to go unbroken through most of the workout. The shoulders will most likely be the limiter in needing to break up the OHS and lunges rather than the legs. Those who have more efficient positions will be able to push the pace a little more than those who struggle with the overhead position.
Feel – High intensity shoulder endurance.
Flow – Lunges are 8 total (4/side)