Strength Conditioning

Box Squats  4.4.4.4.4 at 33% 1RM.  If you’ve never done a box squat, its kinda like squat therapy.  The focus is not on the weight but on the form of the movement.  By following the cues we will work on, you will see improvement in your back squats.

WOD 

  • ECC Qualifier 15.2

There are so many great competitions for CrossFitters right here in Canada.  One that has drawn athletes from across the country and the northern United States is the East Coast Championship held in the maritimes.   Household names like Letendre and Camille have competed in these events on their way to the Games

  • With a Running Clock
  • AMRAP in 5 minutes (from 0:00-5:00)
  • 5 Bar Muscle-Ups
  • 5 Squat Cleans (155/105 lbs)
  • 5 Box Jumps (40/30 lbs)
  • Then, 5 Minutes (from 5:00-10:00) to Establish:
  • Max Load Complex of
  • 1 Clean
  • 1 Hang Squat Clean
  • 1 Front Squat
  • 1 Jerk
  • Then, For Time (starting at 10:00):
  • 18-12-6 Repetitions of
  • Deadlifts (275/185 lbs)
  • Strict Handstand Push-Ups
 The WOD has 3 parts. Part 1 starts with a running clock; Part 2 starts at the 5:00 mark, Part 3 starts at the 10:00 mark. Score for Part 1 is total number of rounds plus reps completed under 5 minutes; score for Part 2 is the weight successfully lifted for the entire complex (the bar may not touch the ground until the complex is complete); score for part 3 is the time it takes you to finish the work after the 10:00 mark (i.e.: if you finish at 17:00, your score for part 3 is 7:00).
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