Monday June 11th

Long Wod Today! Get to class on time.
Warm Up- 5 minute row then Squat therapy. We are starting squat therapy at 5 after the hour!

3 sets of 10 slow, slow, slow and controlled against the wall with a wall ball under your butt. Use a spotter if you are tipping backwards.

  1. The hips must move back and down. This allows for greater contribution from the posterior chain. Many athletes initiate the squat by sending the knees forward, which creates a chain of errors.
  2. The hands must stay raised and the elbows must be locked. As noted above, this will ensure the spine stays neutral and the torso remains as vertical as possible. You might need to make adjustments to the athlete’s distance from the wall to create the best squat.
  3. The athlete must push the ground apart with the feet. Doing so will create external rotation of the femur, which allows the hip joint to open up so the hip crease can drop below the knees to achieve proper depth. External rotation of the femur also allows the knees to track in line with the toes, which creates safety because the knees are a hinge joint. Finally, this external rotation switches on the gluteus medius, an external rotator of the hip joint, which is another powerful but often-underused squat muscle.
  4. The athlete must maintain control throughout the range of motion. Coaches should guard against the “plop,” which occurs when an athlete loses muscle tension and drops to the target. The plop might be accompanied by a loss of neutral spine, but multiple errors are common. Essentially, the athlete does not have the awareness and strength to maintain proper mechanics in that range of motion. Slow, controlled movement develops this capacity.

Strength: Backsquat. DELOAD WEEK. next week we start the last 5,3,1 strength cycle then we are changing it up after that. Still doing strength work, changing it up.
5×40%,5×50%,3×60%,5×60%,5×65% Then AMRAP at %70

Complete as many rounds as possible in 20 minutes of:
5 chest-to-bar pull-ups
10 wall-ball shots
15 kettlebell swings

Men: 20-lb. ball, 1.5-pood kettlebell
Women: 14-lb. ball, 1-pood kettlebell

Scroll for scaling options.

CrossFit WOD 180607 Tips With Rory McKernan
The Wall Ball

This 20-minute AMRAP contains a high volume of reps. Reduce the weights and scale the movements to limit failure and avoid long breaks.

Intermediate Option
Complete as many rounds as possible in 20 minutes of:
5 pull-ups
10 wall-ball shots
15 kettlebell swings

Men: 14-lb. ball, 1-pood kettlebell
Women: 10-lb. ball, 12-kg kettlebell

Beginner Option
Complete as many rounds as possible in 20 minutes of:
5 ring rows
10 wall-ball shots
15 kettlebell swings

Men: 8-lb. ball, 12-kg kettlebell
Women: 4-lb. ball, 8-kg kettlebell