Warm Up:
3 sets:
20 jumping jacks
10 Spiderman lunges
10 Cossack squats (5/leg)
5 goblet squats
5 paused goblet squats
– Build in load for the squats as able.
Specific Warm-Up:
3-5 sets:
3 back squats
WOD:
For load:
3-3-3-3-3-3-3
Back squat
Intermediate:
Same as Rx
Beginner:
For load:
5-5-5-5-5-5-5
Back squat
Home Workout:
EMOM 21:
Min. 1 | 6-12 dumbbell reverse lunges
Min. 2 | 6-12 dumbbell pause squats
Min. 3 | 6-12 dumbbell good mornings
– Use 1 or 2 dumbbells.
– Use a loading that allows for unbroken sets and sound technique.
Movement scaling options:
Back squat: Load, range of motion, increased reps and decreased weight
Cool down:
Accumulate:
1:00 standing pike stretch (feet narrow)
1:00 standing pike stretch (feet wide)