Warm Up
Crossover Symmetry Shoulder Activation
3 Rounds:
-30 second air squat hold in the bottom position
-30 seconds of burpees
-30 seconds rest
Running Warm Up:
50’ high knees
50’ skip
50’ karaoke (both directions) 50’ soldier kicks
WOD
12 Minute EMOM
-6 Heavy Back Squats
-5 Strict Pull Ups / Or 5 Jumping or Banded Pull Ups
Suggested Back Squat Weight- 135#- 165# Men/ 85#-115# Women
*Goal: Make this workout challenging for both movements.
*Both movements are performed in same minute. Choose a load on the back squat you can do unbroken.*
You can lower the reps to 1 or 2 strict pull ups each time but ideally we want you to be able to get at least 2 reps in each of the 12 rounds. See below for other options!
The back squats start with the bar on the back. You can either pull from the rack or clean the bar to your shoulders and push press it up and over your head to receive it on your shoulder behind the neck.
The feet should be shoulder width apart. Heels down. Raise the chest and tighten the belly. Reach the butt back and down and drive the knees out. Get the butt lower than the knees at the bottom. No collapsing or rounding the back at the bottom! Drive through the heels, lead with the chest, keep the belly tight, and push the knees out as you come up! Stand all of the way up at the top.
For strict pull ups, you’ll need to keep your whole body engaged and avoid using any momentum or swing. Grip the bar slightly wider than shoulder width and draw your shoulders down away from your ears. Arms should be completely straight. Squeeze your belly, your butt and your legs to create a tight position. Pull your body up until your chin is above the bar. Lower with control until arms are straight.
If you don’t have strict pull ups, sub with 3 slow lowers, banded strict pull ups, feet elevated supine row with slow lower or bent over row with slow lower.