CrossFit TW18 – CrossFit
5min Brief…
ATHLETE GOAL…
Focus on nailing the tempo and body position in the Back Squat…week 1 of new squat cycle!
Push the pace to beat the time cap in the workout, sub 4:00 per round!
ATHLETE FOCUS…
Setting a foundation for the upcoming Squat cycle. Appropriate scaling for the workout to get the conditioning volume in under the cap.
TOTAL TIME…
45:00 of total working time (10min warm up, 20min strength, 15min for workout)
Warm-up
Warm-up (No Measure)
6min AMRAP…
30s Row
5 KB RDL
5 KB Goblet Squats
10 KB Lunge
10 KB Goblet Cossack Squats
Strength
Back Squat (5×5 (30×1))
Back Squat @60-70% of 1RM
-Rest 2:00 b/t Sets-
*Note – this is the first week of squat 8 week squat cycle! Goal will be to build toward establishing new 1RM.
MOVEMENT ADJUSTMENTS…
Back Squat…
If unable to back squat today, athletes may either perform box squats or deadlifts with the same tempo.
Workout
Metcon (AMRAP – Rounds and Reps)
15min…
200m Run
20/15 Cal Row (1min)
12 Strict Pull-Ups
—————————————
SCALING
REPS, LOADING, VOLUME…
Back Squat..
Tempo and positions of the squat takes priority over load this week!
Pull Up…
Lower the reps to keep each round at around 3:30 minutes
MOVEMENT ADJUSTMENTS…
Run/Bike…
These may be interchanges or replace by any variation of conditioning equipment that would take roughly 1:00 to complete. 250/200m Row or 1:00 on the bike.
Pull Up..,
Ring rows or banded pull ups are a very good replacement today to keep the volume of pulling intact.