A Quad Burning Warm-up

I woke up feeling fantastic and couldn’t wait to get in for a WOD.

Warm-up

5 rounds

  • 1m Walking lunges
  • 1m Bear crawl

OMG! Talk about a quad burner.

WOD

5 rounds

  • 21 Ring dips
  • 21 Burpees

Throughout the entire WOD I had to break the ring dips up into multiple sets because I fatigue out so fast. Most rounds were broken into 3 sets of ring dips. I got through the first 21 ring dips and 4 or 5 into the next round before I had to start using a small purple band for assistance. Burpees weren’t exactly fast, but I stuck with them and completed each round unbroken. My time was 18:52.

Strength

5 Sets

  • 3 Back Squats

It’s been nearly 2 months since I did back squats and set a 1RM at 240#, so I wasn’t sure what to expect. I started off light with 135# as a warm-up set, then went 175# and 215#. That third set wasn’t the easiest so I only went to 225# for the 4th. I figured I could get 1 or 2 reps at 235# but I managed to get all 3, which is a big improvement. You can build strength without doing strength specific lifting.

Here’s a big tip for you all that I always forget about, but remembered before my last set. When you’re getting ready to descend in your squat, take a deep breath. Hold that until you’re on the way back up and then exhale as you drive up. This really helps keep your core steady and makes sure you can breathe during the hard part of the lift. There is no doubt in my mind I wouldn’t have gotten all 3 reps if I didn’t do this.

Published by

Nick Momrik

I'm searching for the perfect golf swing and my first hole-in-one. I'm addicted to CrossFit. I work for Automattic.

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