5 RFT
10 Back squats to a box
20 GHD situps
The squats are all the way to the 12″ box, lift your feet off the ground, replant your feet, and then stand back up for one rep.
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I used 95# for the back squat. It’s a good idea to go lighter for the squats since they are harder than you might think.
Time: 7.48
Just a word of warning: don’t ever work out dehydrated, but especially don’t ever do this many GHDs dehydrated. The night after this WOD was terrible. Drink water, people.
Time: 7:52 @65lbs.
Did this with Christy tonight and I really liked it. The squats were definitely harder than they looked, especially after GHDs.
7:52 @ 65lbs.
James, I took you quite literally when you said to “lift” the feet from the ground. (Was I supposed to?)
I know box squats are great for developing hip power by forcing you to start from a dead stop in the bottom. Bringing the feet up DID force me to sit on the box in a controlled (rather than touch-and-go) manner. LIFTING the feet created some instability and really required using the core to stabilize. I can easily see how the weight could get away from you if it were too heavy. Therefore, it may not have been the safest idea.
BUT at 65#, it was comfortable, and I liked how it forced a great deal of core strength.
Also, these combined with the GHD situps? My legs were jello after the last round.
@TheMrs – When I did it, I wasn’t going for a huge lift of the feet off the ground, but I did raise them just enough to make sure that my stability was mainly coming from a solid core. I completely agree that it’s not something you would want to do with heavier weights; if you lost any support in your core at all, you would more than likely hurt yourself.
Thanks for advising the lighter weight. All in all, I LIKED the lift and was pleased with the core emphasis!