WODs & News
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Weekly Movement Forecast
M = 10 Min Total Body Stations
T = Squat Clean Test day!
W = Double Under's, Rope Climbs, Ski-Erg
TH = Row, HSPU & "Randy"
F = 1 Mile Run Test and 1RM Back Squat Test!
Squat Clean Max Day!
Time to test all the work we’ve put in on our squat clean cycle! Remember to set up tight, squeezing the lats and upper back. Drive through the mid foot using the legs (not arms) until that nice tall finish position is achieved. Use that “trigger” mark on the mid thigh we’ve discussed all cycle, and then just commit to your catch position with the elbow high and engaged mid-line. After this cycle and the front squat cycle you guys are ready to roll, just trust yourself.
We will start a little mini cycle focusing on this movement. It’s a highly challenging skill, and takes a lot of practice. This cycle will allow us to focus more on the building process, and hopefully allow for better positions and strength through this different range of motion.
Back Squat/ 1 Mile run test day!
We have a really fun day planned for you all! In the same class we will be testing your 1RM back squat as well as your 1 Mile run. We just finished a 20 Rep cycle, and have been building in the Endurance areas as well. Today we will test both, which are also a great showing of your overall fitness. In CrossFit we love to be well rounded, let’s see if you can run a fast mile but still put up some good squat weight. Challenge accepted!