WOD: Friday 210716
The 6:15am class just isn’t complete without this guy, Mike Staver. Staver is always ready to tell me what’s on his mind about the workout that day, but always gives each one his best.
WHITEBOARD BRIEF
- Strength: Again working off of last week's numbers for our speed work in the Front Box Squat. It's OK to initiate the Front Box Squat with the knees and hips at the same time (even though this is a Box Squat) so that you can keep your chest more upright. "Elbows up AND out" is a great cue to make sure the upper back is in the best possible position, "feet screwed into the floor", so that we can make sure we're engaging the glutes, keeping the knee safe and creating torque through the hip joint.
- Metcon: If you can't touch your toes, a trap bar, or lifting off plates might be a better option than a conventional Deadlift.
FRONT BOX SQUAT
5 x 3 - for speed @3-5% heavier than last week, every 60s.
- 3-4 Warm-up sets
- use same height box as Tuesday
- all sets should be fast
"BACK TO THE FUTURE PART II"
7:00 on the clock:
30 Deadlifts (225/155)
60 Wall Balls (20/14)
Remaining time: Max Calories Bike
- Goal: Hard effort. Deadlifts should be heavy but capable of being done in sets of 7-10. Score = total calories.
Rx+: (275/185)
L3: (185/125)
L2: (135/95)
L1: (95/65) (14/10)
1 1/4 GLUTE HIP THRUST
4 x 12-15. Rest 60s.