Friday 7.21.17 WOD


Glute Activation + Squat Mobility
2 Rounds of:
1a) Single Leg Hip Thrust
x 5 ea. (1 ct at top). Rest 10s.
1b) Wide Stance Goblet Squat
x 5. Rest 10s.
1c) X-Band Walk
x 20s each directionWarm-up


2 Rounds With a empty Barbell:
5 Deadlifts
5 Muscle Cleans
5 Front Squats
5 Burpees
10 Alternating Rev Lunges
10 Wallballs
20 Double Unders


Box Squat
1) Wide Stance Box Squat: 8 x 3 @55-65%, every 60s.
– use 13-15″” Box.
– Ensure each set is done explosively + athletes sit back on the box
– If you’re able to set-up bands use them and use 40-50% for all sets.
– This % is of your athletes 1RM Back Squat
Training Intent
Week 2 of Speed Box Squats. These should be smooth/fast. Make sure these are done by sitting back on the box then exploding up. Stance MUST BE WIDE to really get the most out of these. It’s okay if it’s uncomfortable your athletes as they can always go lighter.


CrossFit Games Open 13.3
12-minute AMRAP of:
150 Wall-Ball Shots, 20# / 14#
90 Double-Unders
30 Muscle-ups

L2: (14, 10) (DU Attempts)
L1: (10, 8) (180 Singles)
Training Intent
Breaking up wallballs based on ability is important today. Very easy to red-line early out of the gate. Athletes need to know that this workout does NOT have the same intent as “Karen”. If athletes that do not have MU make it to the MU they can perform HR Push-ups.

$ Out

50 Banded Hip Flexor Pulls each
60 Russian Twists