Building Body Armor
Putting in the work today, building a more solid foundation for tomorrow ....
Deload week - Shoulder Press and Deadlift
40% x5 50% x5 60% x5 (no additional reps this week)
CrossFit WOD - Body Armor #4 EMOM (Every Minute On the Minute) for 12 min: Min 1: 12 KB Front Rack Lunges Min 2: 12 Deficit Pushups Min 3: 12 DB Box Step-ups Min 4: 40 second elbow Plank Hold Repeat cycle, 3 times through.
The reverse lunge hits the same major muscle groups as other forms—glutes, quads, hamstrings— but it does so while putting less stress on the knee joints. With forward lunges, deceleration must occur as your front foot lands to stop the forward motion; this can put undue strain on the patella tendon. When the motion is in the opposite direction, as with reverse lunges, the patella tendons are no longer taking the brunt of the decelerating force, which means you can focus more on the muscles you’re training than the achy knees that might otherwise come later for those with knee issues or incorrect tracking/technique.
Box Step-Ups - building a stronger posterior driver for squats and deadlifts, as well as the core strength and balance for pistols.
These are essentially single-leg squats, which help to improve overall balance and proprioception by strengthening some of the smaller stabilizing muscles in the hips and pelvis and the external hip rotators to prevent rotation of the femur and pelvis in a way that doesn’t occur in a bilateral stance. Single-leg squats and controlled box step-ups allow you to target the legs with greatly reduced shearing force on the spine. Performed correctly, bodyweight is shifted forward over the top leg and a flexed foot with the bottom leg, bottom foot lightly touching the floor or box for balance only. This is harder than it seems, because you have to resist the urge to use your bottom foot/leg for assistance. Control the descent and avoid plopping to the floor, further developing the control and transmission forces of the glute and hamstring.