Dynamic Effort Lower
Mobility: 8min
2min each side couch stretch
2min each side 1/2 pigeon
Dynamic Warm Up: 5min
Strength: 15min
Box Squats (Box Squats (10×2 @ 60% + band tension, low box, normal box squat stance)
NOTES:
Why?
Stresses good technique while allowing the Athlete to sit back onto a box, keeping their shins vertical, placing the load onto the hips. Allowing for quicker recovery. Adding accommodating resistance, bands, loads the top end of the lift forcing the Athlete to bring their hips to the bar quickly. In a nut shell, squatting onto a box works on starting strength. Adding a band focuses on the lock out of the hips.
How?
How?
See video below
WOD: 15min
“Dirty Isabel”
6 Rounds
5 Squat Snatches (115,75)
5 Burpees
5 Squat Snatches (115,75)
5 Burpees
NOTES:
If not Rx weight, Athletes should be able to complete 2-4 squat snatches unbroken.
Cool Down Stretch: 2-3min
$ Out
3×20 Heavy Band Crunches