Wed: Stamina Squat w/ HSPU & Flight Simulator

In Latest WOD by Eric Griffith

CrossFit Brigade – CrossFit

1/11 – CF Open Registration begins

Warm-up

Animal March (No Measure)

Bear Crawl (3 styles: tabletop/straightleg, anyhow)

ToySoldiers (add airplane walk)

Inchworm (½ length + 10 GTO at end)

Crabwalk (+ Bridge/Wheel)

Spiderman (½ length + add hip circles)

Chimp Run

Duckwalk (½ length)

Burpee Broad Jump (½ Length)

Warm-up

Flow Sesh Warm-Up

2 Rounds:

5 Cuban Presses (light BB or PVC)

10 External Shoulder Rotators Off Knee (5/arm)

5 Banded Good Mornings

10 Banded Monster Walks (5/steps each direction)

Metcon

STAMINA SQUAT w/ HSPU

Alternating EMOM x 15 (5 Rounds):

Minute 1 – 3 Front Squats

Minute 2 – 6 Back Squats

Minute 3 – 9 HSPU

Both squats use the same barbell. Weight should be approximately 60% of Front Squat.

Partner up if needed.

Weightlifting

This is only to record your weight used for the Stamina Squat

Front Squat (Statmina Squat)

Back Squat (Stamina Squat)

Cash Out

Flight Simulator Skill Challenge (OPT) (Time)

“Flight Simulator” courtesy of OPT

Mini Version**

For time:

5 unbroken double unders

10 unbroken double unders

15 unbroken double unders

20 unbroken double unders

25 unbroken double unders

30 unbroken double unders

25 unbroken double unders

20 unbroken double unders

15 unbroken double unders

10 unbroken double unders

5 unbroken double unders

Notes: The jump rope must come to a complete stop between all sets. All sets must be UB to move on to the next set.

**The full version of “Flight Simulator” goes up to 50 unbroken double unders and back down

Mobility

Smash shoulders and scap w/ lax ball.

Mobility for Lower Half (No Measure)

1 Min Foam Roll Each: Hip Flexors, Glutes, Quads, Sides of Legs

Then 1 Minute Holds of Pigeon, Couch Stretch, Straddle and Supported Bridge