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Monday 4.3.17 Workout of the Day

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Thanks to everyone who came out to Saturday’s Beach WOD!

CrossFit Week of WODs are HERE

BeachFit Week of WODs are HERE


Strength/Skill Work: 

Pause Back Squats

Every 2 Minutes for 6 Sets Perform 5 Back Squats with 2 Second Pause at the Bottom (Build in weight)


“Open Ended”
12 Min AMRAP:
60 Double Unders S(30 Dubs/150 Singles)

30 Air Squats
10 Push Press S(95/65) RX(115/80) RTG(135/95)

WOD Tips:

-Today’s pause back squats are a great way to improve your positioning at the bottom of the squat, and improve your strength and power in this lift.  The most important part of this piece is maintaining the tempo and the full 2 second pause at the bottom.  We would rather you stay a little lighter in order to accomplish this.  The first set should be around 50% of your 1 rep max and then you should take small increases from there.

-“Open Ended” is a complementary conditioning piece to go with today’s back squat work.  We will continue the squat theme with a higher volume set of air squats, and add in some shoulders with the push press and double unders.  The goal with this workout is to most of your movements in 1-2 sets.  If you aren’t proficient at double unders, it would be smart to stick with the 30 dubs today instead of the full 60.  For the push press, choose a weight that you can do a couple rounds unbroken with.  These should definitely be a push press today, and not a push jerk. 

Programming Update: Starting this week, you are going to see a lot more consistent strength and skill work included throughout the week.  The last few months have been heavily focused on endurance and conditioning as we prepared for the Open.  Now that the Open is over, we want to take a step back and rebuild the foundation of strength and skills that allows us to perform our best and stay injury-free.  This is best accomplished in an environment where you aren’t worried about the clock and can allow for adequate rest and recovery between sets. 

Also, in the Open season, we spend a lot of time practicing the same 15-20 movements that regularly show up in the Open workouts.  While these are some of the best and most effective movements that CrossFit has to offer, it can also be beneficial and fun to add more variety to our training.  This will be accomplished via tempo work (ex: pause squats), unilateral work (ex: single arm farmers carries), strongman/odd object movements (ex: d-ball carries), and variations of common movements (ex: banded deadlifts).  This is a theme that will continue for the next few months.