Movin' plates!
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Pic: Angela Clancy

 Strength WoD:

For Load:

Back Squat

2 - 2 - 2 - 2 - 2 - 2 - 2

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3 Second eccentric (lower) on EVERY rep

3 Second pause on the FIRST rep of each set

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• The Back Squat is one of THE fundamentally crucial lifts to build strength all over the body. Not just in the obvious places such as your legs but also your back & torso, your abs get a kicking hit just by holding yourself upright. Even your shoulders need on point to prop that barbell in place. Take into account the all the central nervous system (CNS) recruitment and its a full body experience!!
• Today we continuing on a Strength WoD progression of sorts. We hit up some sets of 3 reps earlier this month (03/07/19). On the 12/06/19 we hit sets of 4. And on 17/05/19 we did some heavy 5's.
• Today we are going for sets of "just" 2 reps this time. Lets see if we can make some progress. The CrossFit Total is due up later this month so this is a great chance to see where we are currently at and help you prepare your numbers for that day.
• Adding further spice to proceedings we are going to add in a specific TEMPO & a PAUSE too.
• Take THREE full seconds to lower yourself down to the bottom position. This will feel like a lot of time but if you properly count yourself down you will see the difference it can make to your squatting strength. On top of that you will PAUSE on the FIRST REP for another THREE full seconds. Be sure to stay active in that bottom holding position.
• All this time under tension will have huge benefit to your strength gains! Get around each other, watch your buddies lift, grab sone high fives and lets roll!
• Hold the standards. Form is priority as always.
• Scale as needed.
• Stay Humble. work Hard. Be Happy.

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Post your LOADS to Beyond The Whiteboard

How is your Handstand practice going for the JULY CHALLENGE??