20 Min EMOM:
Minute 1: 8-10 DB Box Step-Overs
Minute 2: 40-Second Plank Hold
Minute 3: 12-15 Calorie Row
Minute 4: 15 Dual DB Front Squat
Minute 5: Rest
Load: 40/25lbs, 20″ box for everyoneÂ
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WODprep Strategy Top Tips:
Warm-up (10 minutes): Scapular push-ups and planks prepare the shoulders and core for stability, which is essential for effective movement in lunges and goblet squats. This warm-up also helps activate the legs without over-fatiguing them.
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Stimulus: General conditioning workÂ
Strategy: Focus on steady pacing within each minute, especially on movements with core stability demands like the plank and Russian twists. Aim to keep reps consistent across rounds. Make the stepovers the main emphasis, and push the squats knowing rest is coming.
- Box stepovers- shorter box for males today. Focus on keeping the arms long, and spend as little time on the box as possible.
- Dual Dumbbell Front Squats- Aim to hold onto all the reps today. Focus on a good front rack position, and remember to drive through your feet to stand to full hip and knee extension today.
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CrossFit takes a balance of many different areas of Fitnees. Ben helps break down how to attack each area.
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This workout came from our WODprep Competitor Track! Want more workouts like this? Check out our daily programming for competitive CrossFit Athletes.Â
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