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October 25, 2016

Skill

Back Squat
1-1-1-1-1

Work up to a strong effort single rep back squat today. We’re not necessarily “maxing” out here so don’t to failure but work up to a heavy single.  If you are new to lifting and not sure what your max might be it’s best to judge your effort by the strain of each lift.  Practice keeping your knees out and tracking over your feet.  Your torso should remain upright throughout the lift.  Try to avoid letting your chest cave forward by pushing back on the bar from the top to the bottom of the lift. As always review spotting for strong effort lifts.  Typically we use two active partners on either side of the bar who are ready to help you out of the bottom if you need assistance. In this scenario you don’t bail on the lift. Follow through with your spotters help and rack the bar.

WOD

for time

50-40-30-20-10
Sit-ups
25-20-15-10-5
Box Jump Overs 24/20″

Workout notes: This 5 round couplet is a little something like the classic CrossFit bench mark “Annie”.  Box jump overs require less skill than the double under but come at a higher cardiovascular expense.  Make sure you are facing the box when you jump on it, but you don’t have to stand and open your hips before jumping to the other side. Move fast and move safe! If you are worried about the high volume of sit-ups, scale by skipping the round of 50 and starting the workout with 25 box jumps.

 

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