SKILL/WARM UP: 10-15 Minutes
Front Squat, Box Jumps & Chest To Bar Pull Up Positioning
** Key Technique Points **
Front Squat - Feet Straight Ahead, Knees Out Hard & Elbows Up!
Strict CTB Pull Ups - Tight Hollow Body Position, Hips Squeezed & MUST TOUCH BAR!
WORKOUT: 10 Minutes Only!
STRICT Chest To Bar Pull Ups (Add Weight, If You Can OR Add Band Assist, If Needed)
Front Squat (225#/155#)(Bar Must Be Cleaned Into Position)(Use Around 90% Clean Max)
Box Jump (34"/28")(You May Take An Approach Into The Jump)
5-4-3-2-1
This is meant to be a combo strength/power WOD with a little time pressure added in...
Make sure you can legitimately clean the weight into position for the front squat...
The box jump is a 30" & 24" box with a 45# bumper on top OR a height that is higher than you usually use in a WOD...
POST WOD:
Work the roller and lacrosse ball for 5-10 minutes
POST HOW YOU SET UP YOUR WOD & WHAT YOU THOUGHT ABOUT THE WOD
"Forging Elite Fitness In Midtown Omaha"
11 comments:
Posting... I do it regularly (now). ;)
Blue & Purple band, 83#, 24" - 9:40
I definitely felt out of my comfort zone w/this wod. Smacked into it a couple times, but stoked that I am able to clear the 24" box jump!
Rx'd pullups, 195#, 34''. Last clean and front squat 205#.
I have never front squat nor cleaned that much weight before so I was way out of my comfort zone. Felt great that I could do that much! Loved the WOD!
Kevin
Rx pull-ups, 120-130 cleans/squat, rx box
Great combo for a WOD...it was hard thinking about not going too fast, and adding enough weight.
Strict 215#, 34" - 7:08
Good WOD, really liked it.
6:24
83#
red band
28" box
Blue band pull ups, 103#, Rx'd box
Time-6:05
Blue band, 93#, 24"
-Mo
Green/Blue band, 83#, 24"
Blue/Red/Small Purple band,75#,20"
green& red band
78#
22"
Best of all- the blah feeling went away!
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