07092018


CrossFit Bako – Workout of the Day

Test

Testing will be done a tad differently. We shall spread out the tests between weeks, and likewise for retest week to ensure weeks be more fun and not so strenuous. Hope everyone continues to kick butt!

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Strength/Skill

Back Box Squat (8-5-4-4-2-1-1)

Last two sets should be max out sets.

BOX SQUATS

Couple things to note here, this is not a simple back squats that is only to the depth of the box. This movement is designed to draw out maximum activation from your glute and hamstrings. Sit back towards a box that is parallel with the back of your knees, keep shins completely vertical during the lowering and EXPLODE up driving your glutes and hips forward!

https://www.youtube.com/watch?v=RyD065NOto0

Watch the video for more tips!

Metcon

Metcon (2 Rounds for reps)

4 Min AMRAP

15 Pull Ups

9 Burpees over the bar

3 Power Cleans 225/145

Rest 2 Min

Repeat.
NOT A TEST workout