Announcements
- Black Friday Gift Cards on sale now!! CLICK HERE
- $70 for a month of CrossFit 858!!
Upcoming Events
- At Miramar: 5th Annual Ugly Xmas Party/White Elephant Friday December 18th CLICK HERE
- At Mission Gorge:Ugly Xmas Party/White Elephant Saturday Night December 19th CLICK HERE
SWOD Week 1 (18-20 min)
Box Squats 10 sets of 2 @ 55%, rest 45 sec between sets
% based off your back squat
WOD (20 min cap)
50 Unbroken Russian KB Swings (70/53)*
25 Med Ball Cleans (20/14)
40 Unbroken Russian KB Swings (70/53)*
20 Med Ball Cleans (20/14)
30 Unbroken Russian KB Swings (70/53)*
15 Med Ball Cleans (20/14)
20 Unbroken Russian KB Swings (70/53)*
10 Med Ball Cleans (20/14)
*200m run penalty each time you break up the RKBs
Notes to Coaches AND Athletes:
Form
- WIDE stance, toes out!
- Butt BACK first, not down
- Sit FULLY on box with upright position, no lean forward
- PAUSE, no touch and go
- Reverse to come up, lead with head and traps, then hips!!
- Please read FULLY about box squat form: http://www.westside-barbell.com/articles-by-louie-simmons/articles-published-in-2014/488-box-squats-for-big-gains-part-2-how-to-execute-a-proper-box-squat
Logistics
- Everyone must be at parallel or slightly below
- use boxes and/or stacks of bumpers as boxes or even benches
- Work in groups of at most 2-3 due to consolidation of weights
- Spot each other!