How are you buns??? Ask Ash! 

So as well as the workout of the day today, we start an 8 week accessory program. In case you hadn't read, we will be focusing on two movements, one continuously; the squat. Coach Glassman himself explains...

“Regardless of what the problem is, the answer is to squat.”

"As a fundamental movement, the squat is a building block to every other movement in CrossFit, says HQ trainer Pat Sherwood.

Do this well and everything else you do will fall into place,” he explains. “Do this poorly and everything else is going to be a little challenging for you.

Every part of the body must be engaged and tight in the squat, Sherwood notes.

If you find yourself down in the bottom of the squat and you’re just kinda chillin’, you’re probably not squattin’ right,” he says.

Coupled with a progressive and ongoing weighted lunging program, my contention is that with a stronger posterior chain - with better positioning in order to apply that force, - will lead to a heavier squat. And a heavier squat leads to bigger quads, asses, no skinny jeans, more money and even more sex!

CrossFit Cardiff WoD 

Within 20mins, complete an ascending AMRAP of:
1 - 2 - 3 - 4 - 5
2 - 4 - 6 - 8 - 10
4 - 8 - 12 - 16 - 20
Ring Muscle Ups
Single Arm KB Snatch (24/16kg) 

Accessory Program 

This is to be done outside of class hours as additional work. 

This is to be done as a superset. So bounce from one to another. 

3 x 5 eccentric pull ups (1 second up/5 down - use band if required)

Superset between Set 1 and 2 of the pull ups:
10 Russian lunges, per leg, toe of straight leg stays down
30 Wall Toe taps per leg - heels stay down
Superset between Set 2 and 3 of the pull ups:
10 Russian lunges, per leg, toe of straight leg pointing up
30 Wall hip drives - heels stay down
Following the last set of pull ups:
10 thoracic twists per side - bottom of a squat
30s of weighted static ankle stretch (barbell for both or KB for each side)

2 Rounds not for time, but for form of:
10 Kip swings (big focus on lats pulling)
5 single leg deadlifts in 3 directions, per leg
5 Slow decent Wall squats - an honest 5 seconds down/1 up with a biiiiiig butt squeeze. 
10 GHD Hip extensions. 

Below are some awkward videos of any movements that you may not know. I am sorry:

Negative pull ups
Russian lunges
Wall Toe taps
Wall hip drives
Thoracic twists
Weighted static ankle stretch
Single leg deadlifts

Some of these videos (maybe even all), might be the extended and NOT edited versions. Sorry! I suck at technology. If you need help, then ask a coach.