Strength
Box step up*
3×20 – AHAP with good form.
*Back Rack + Face Away from Rig (only time allowable). BOX AS LOW AS NEEDED. DB and KB allowed
Workout
EOthMOM x 14
7 Burpees
Max Dball shoulders – 100/60
Score – total dball shoulders
**Strength inspired by the CF Open. Remember those box step ups after doing OH walking lunges? Here’s a chance to improve on your unilateral strength. We’ll also be using the rig slightly different than usual – setting up as you would for a back squat, but stepping forwards to perform the step ups. The hooks stay as they are, but you might need assistance stepping back to rerack the barbell. Since this is a new movement, start with an empty barbell and stepping onto the smallest box we have. Don’t set up it any higher than the lowest height. If you wan to increase the height of that box (we only have 2 of them) add plates underneath. Otherwise, start by stacking 45s. You *might* get up to the height of a bench (18″), but good form is PARAMOUNT, so lower is most likely better.
What is good form here? Standing up allll the way on one leg before the trail leg comes up to the box. No creeping onto the box, then using both legs to fully extend at the waist. As heavy as possible (AHAP) might just be the barbell or a pair of 25# DBs, and that’s okay! We’re learning a new movement, or movement pattern here.
Brief explanation of the workout. In 1 minute you’ll do 7 burpees then pick up the dball to your shoulder as many times a possible. Once that minute is up, you’ll rest for 1 minute.. hence, ‘every Other minute..’. Alternating work/rest/work/rest a total of 14 minutes.