Crossfit WOD - "Weightlifting Wednesday"

FRONT RACK BOX STEP-UPS3 Sets of 16 Repetitions  (8 each leg) Set #1 – 16 Reps @ 30% of 1RM Front Squat

Set #2 – 16 Reps @ 35% of 1RM Front Squat

Set #3 – 16 Reps @ 40% of 1RM Front Squat


3 Sets, not for time: 100 Meter Double KB Front Rack Carry 20 Close Grip Dumbbell Floor Presses 30 Low Banded Rows


Turning on the "mini" glutes! Single leg box squats are a humbling reminded of how quad dominate our squats can become. Our quadriceps are only a part of the mechanical strength that we need to perform a technically sound squat. Hamstring and glute activation are the other portion of the squat equation. Mentally connecting and engaging the posterior chain muscles (glutes and hamstrings) not only benefits the strength aspect of a squat but also the stability, stamina, and  subset divisions (front, overhead, and back) of squatting. Use today's lesson tomorrow and everyday after to build on your never ending journey to improve your squat.

Daily WODJohn CastanedaComment