Pausing Back Squats and a Chipper
If you didn’t get a chance to come in Friday and do the regular WOD, I have created another great opportunity for you today to work on Pausing Back Squats! What I talked about last week holds true for today so if you didn’t get to read Friday’s blog, click here to get a handle on this very important work for your overall strength and conditioning. Use this time wisely–perfect that form–find your weak points in the lift and banish them from your muscle memory!
THEN, THEN! We get to do a Chipper Out and Back.
The Open is almost done! In anticipation of the final announcement of the final workout here’s a fun read by Freddy Camacho–he owns CF One World in Fremont, has participated in many Opens, coached Games athletes, has made it to the Games as a Masters athlete– in other words, he’s about as in to the World of CrossFit as someone who does not work for HQ or Reebok can be.
Wednesday’s WOD
Pausing Back Squats
3×5
Start at 65% of 1RM
Hold at bottom under tension for count of ‘3 Mississippi’. No bounce to come up.
WOD: For Time (20 minute time cap)
Chipper
Run/Row 800 Meters
5 meter Hand Stand Walk (sub 5 wall walks – in and out)
5 Pistols/side
5 Clusters (115/95)
5 Chest-to-Bar Pull-ups
200 Double-Unders
5 Chest-to-Bar Pull-ups
5 Pistols/side
5 meter Hand Stand Walk (sub 5 wall walks – in and out)
Run/Row 800 Meters
Cash Out:
–20 Pull-up Challenge Program
2015 03 24