Strength
Box step up
3 x 20 – AHAP
Workout
4 RFT
30 sec KB rack hold (per side) – 70/53
30 KB swings – 70/53
**Upper and lower body unilateral work today. Starting with the box steps ups, we first did this on Saturday, April 20th. Looking back at the CrossFit Open, there were weighted lunges and weighted step ups in 19.3. There was also a lot of poor technique with those step ups as you tried to complete them as quickly as possible. We want to go as heavy as possible (AHAP) today, but with solid form and technique. Just because it says ‘box step up’ doesn’t necessarily mean that’s what you’ll start with. Build up to that while basically performing an exaggerated single leg step up. If you’re trail leg comes in contact with the top of the box before you’re standing up all the way — you’re doing it wrong.
We’ll follow this up with KB rack holds.
And kettlebell swings. Get used to swinging heavier bells.
“The Comfort Zone”
“Nothing magical ever happens within the comfort zone.”