Alamo Newbie Ken getting serious about box squats.
When doing box squats, make sure the box is low enough so that your femurs (thighs) go below parallel (unless you have an injury). Not at parallel. Not near parallel. BELOW parallel. This is important if to doing the box squats correctly during this strength focus.
Mobility: Hip Mobility
Skill Practice Warm Up: Spend 6 minutes working up to a max height box jump (make sure you use the foam plyo boxes!)
Workout: Box Squat
5 x 5
Metabolic Conditioning Workout: “Stream Crossing” – As many rounds as possible in 6 minutes
60’ broad jump – count total reps to compete each round
Alternating pistols – 2 reps for each jump (or one left and one right for each jump) – Nov: box step ups
Weighted pull ups – 1 rep for each jump (Advanced: 25lbs, Intermediate*: 15lbs, Novice: 0 or band)
*Women’s Rx
Scaling Guide: 3 – 8 rounds
Log your results online by clicking here.
Compare To: New workout!
Video: The power of Habit
Newbie Ken rocked the toes to bar during last night’s WOD! Really enjoyed working out with the Alamo men!