CrossFit Valitus – CrossFit
Box Squats (EMOM x 7 of 2 Box Squats)
HB or LB Back Squat
to a plate stack (box)
hip crease below the knee.
Start around 55% of your 1RM Back Squat and Build over the 7 rounds.
The focus here is on control and speed coming off the box over the weight used.
Click here to see a video example of the box squat. https://www.youtube.com/watch?v=FtfoIL-Cjyo&feature=youtu.be
We’ll break this movement down into 4 parts: Stance, Down, Sitting, and Up
For the stance, we want to take a wider stance than usual to help pin point the posterior chain more
On the way down, think about sitting back slowly so the shins are vertical instead of dropping straight down
We want to briefly pause in a sitting position to take away the stretch reflex of the movement instead of just bouncing off the box
The goal is to be explosive as possible on the way up to our standing position
400 Meter Run
7 Power Cleans
7 Hang Squat Cleans
7 Squat Cleans