Monday 5.7.18 CrossFit

Box Brief:
• Mom WOD 5.13 All Class Times!


“Box Squat” (3RM, Above parallel, normal stance)
100% Coach Call, Every 2min 5,5,4,3,3,3
Intent: Work up to a 3RM in box squat. This is the same technique as our box squat elow parallel, ie. sit-back on the box while staying tight. Except the box is placed above parallel and your stance is normal, not wide.


“Blue Steel”
Deadlifts (225,155)
Wallballs (20,14)
Strict HSPU
Rx: (185,125) (Kipping HSPU)
L2: (155,105) (HR Push-ups)
L1: (135,95) (Push-ups)

Intent:  New benchmark workout today that involves two movements that you’ll likely be able to push hard on and one movement that you’ll need to be more strategic about. With that said, you should be able to complete deadlifts/wallballs in less than 3 sets and HSPU will likely need to be broken up early.


1a) Glute Hip Thrust on bench with pause: 3x6ea. (3 count pause)
1b) Wide Stance Pallof Press: 3x8ea.