Focus: Strength
Warm-up:
400 M Run/Row
Skill/Specific Warm-Up:
3 x The Beast with dowel [description and demo]
4 x The Beast with bar
5 x The Beast with bar and weight
WOD: Back Squats
2 x 5 Warm-up
5 x 5 Increasing weight each round if possible
Everyone was very close to their previous 1 rep maxes (1RM) with 5 reps! Stay tuned for new 1RMs in a couple of weeks.
If you haven’t already, check out the “Dave opens his hip” video on Crossfit.com. Opening, or extending the hip, is critical in both the Olympic lifts (snatch, clean and jerk) as well as the assistance lifts (push press, push jerk, etc.), as well as, the “slow lifts” (squats, deadlift, etc.). Without the correct stance and full range of motion, the effectiveness of the Crossfit exercises is greatly reduced. Note that the common thread of both the most recent videos from the recent Santa Cruz certification is that both movements require a powerful hip extension.