Monday 2.15.16 WOD NOTES

Max Effort Lower

Mobility: 0min

No mobility today, instead have Athletes grab barbell after dynamic warm up and complete back squats, pausing in bottom position for 20sec x 5 rounds.

Dynamic Warm Up: 5min

Strength: 12min

Box Squat (3RM, wide stance, at parallel)
The Box squat is used to strength the hamstrings, quads and glutes as well as starting strength in the squat with some transfer to the first pull of the deadlift. Unlike the squat (without a box) that is used to help strengthen recover in the clean and snatch. For our purposes the  box squat is used to develop strength “coming out of the hole”, especially when an Athlete looses momentum at the bottom of the clean and snatch.
Box height: at parallel
Stance: wide
Bar: high bar squat, drive traps into bar
Core: Expand your abdomen, not your chest. This will help keep your midline/spine tight when stopping gone the box
Eccentric Phase: With heels touching the box tilt hips and sit directly on your heels. Keep head and chest high, midline tight
Static/Relaxed Phase: Starts when your glutes hit the box. You should sit down completely on the box and roll back. This does not mean rocking, bouncing or touch and go.
Concentric Phase: Ascend from the box in an explosive manner. Yea moves first followed by glutes and hips. Forcefully flex the hips, glutes, hamstrings, abs and midline.

WOD: 20min time cap

“The God Father”
40/30 Calorie Row
40 Bounds (20,16)
40 Deadlifts (185,135,135,95)
40 Wall Balls (20,14)
40 Deadlifts
40 Bounds
40/30 Calorie Row
**20min time cap
**20min time cap

**If time cap is reached, score 20:00min and remaining reps in comments
Athletes should move quickly through each rep and movement.
Row: 40cals Men, 30cals Women
Bounds: jump over PVC at height, tuck feet under hips.
Deadlifts: Athlete should complete in no more than 3 sets
Wall Balls: Athletes should be able to complete in no more than 3 sets

Cool Down Stretch:

–Complete $Out with group–

$ Out

3×15 Barbell Overhead Sit Ups