Let the benchmarks continue!!! We are hitting up some more testing this week with Isabel and a 1 rep max back squat, let’s take a look at some tips for the week to come!

Isabel

This wod is another “Girl” wod from Crossfit.com.  This monostructural WOD has a high volume of power snatch in a sprint style workout. Due to the high skill nature of the power snatch, scaling will be important to maintain the proper stimulus and safety for the workout. 

For time

30 Power Snatches 135/95#

This WOD should take no longer than 7 minutes

• Scale the weight to maintain efficient and safe mechanics with the power snatch.
• Use a moderate to fast pace on the first 10-20 reps, then really push through the last 10 reps.
• Typically a WOD with this style will be done one and dump, but if the RX weight is manageable for touch and go for multiple sets that might be good approach as well. 
• Whether you try chaining reps together or doing one and dump, avoid going to failure.

Back Squat 1RM

Most of us love a 1 rep max testing day. Lifting heavy weights is so rewarding, the energy rush we get after hitting a personal best, the cheering, the excitement of pushing your classmates to fight through a weight they never attempted before; so exciting! This week we tackle the back squat, the lift of all lifts and probably one of most important measurements.

Testing how much weight we can move for a single rep is a great way to assess our strength. The result will give us a number we can use when choosing weights for workouts in the future. The back squat seems simple enough, but there are some important things to consider when going for a 1 Rep Max.

• Shoulder width stance, keep your hands on the bar just outside of the shoulders and keep the grip strong and upper back tight. Keep your elbows pointed slightly back.
• Before attempting the squat, fill your lungs and belly with a very deep breath and hold it. Create tension in the midline by flexing the abs while simultaneously pushing out on the belly as you hold your breath.
• Initiate the squat by moving your hips back and down until you reach hips below the knees. It is really important to maintain a natural lumbar curve throughout the lift.
• As you drive out of the bottom of the squat focus on staying tight and pushing through the entire foot. Don’t stop driving as hard as you can until you reach full extension.
• Stay tight until you have re-racked the bar.
• If you feel too intimidated to attempt a heavy weight ask a coach for a spot.

Get excited people this is going to be another great week of programming filled with a few more benchmarks, couplets and triplets to challenge you before you eat ALL the stuffing during Thanksgiving!