Aug 1, 2017

Wednesday 2017.8.2

Warmup

100 Side straddle hops
Inchworm “out”
Spiderman “back”
PVC pass throughs
Then
“27” Squats


(air squat sequence thru normal stance, wide stance, narrow stance, and staggered with toes neutral, out, and in – limit range of motion to maintain good mechanics)
Then
Progress to working load as needed

WOD

Back Squat:
2X3 @70%, 2X3@ 80%, 2X3@85%
Percentages are based on your best 3 rep effort.  If you don’t know what that is, go only as heavy as you can while maintaining perfect form for three reps.  Why aren’t we going heavier?  Why not more volume since the weights are light-ish?   In a General Physical Preparedness (GPP) program, we are targeting health and athleticism.  Mechanics, consistency, and intensity are the bedrocks of CrossFit programming.  Do these squats with all three and you will get benefit from the movement.  This WOD is part of a program in which you want to test yourself while retaining the ability to recover and come back fresh for tomorrow.  Exercise should make you feel better, not beat you down.
100 AbMat sit ups
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1 comment:

Dwayne Beasley said...

165 175 185 and rolling out tonight