28 Check out some pics of the squat racks and dumbbell selection we have at the box.
WOE (Weak of Emphasis)-Explosive Hip Extension
Break Down- Heavy equipment needs to moved daily i.e. concrete, heavy babies, laundry etc etc., and you NEED to keep your back from going out. What should you do while picking up objects? First you need core stability and then you need hip drive or hip extension to move an object effectively, in order to move the object without compromising proper body mechanics in the process. Bottom Line- Every person has to learn to move their bodies more effectively, starting with the big movers, including glut max and hamstrings. Box Squats 3X10,7,5* *20 second rest period between each set. That should roughly only take the amount of time to add more weight to bar and starting the next set. Strength- 10 mins to move establish 3 RM for Push Press (DB or barbell).
CrossFit Hagerstown WOD for 5.12.13
After establishing 3 RM add 10 lbs. to weight and perform as many reps as possible in 1 minute and 15 seconds.
Rest 2 minutes.
Repeat X2.
Then- Run 1K Meters X2 with something... I'm not saying it's going to be a sandbag. But it's going to be a sandbag.
