CrossFit TW18 – CrossFit
5min Brief…
ATHLETE GOAL…
Strength…
Maintain proper positioning while controlling the slower tempo in the Back Squats…
Workout…
Drop the hammer and crush each set with a steady, fast pace…looking for about 1:00 worth of rest b/t efforts.
TOTAL TIME…
30min
Warm-up
Warm-up (No Measure)
6min Tabata…3 Rounds
20s On 10s Off
Assault bike
Air Squats
Alt Lunges
Squat Hold
5min Movement Prep…
5 Slow Tempo Back Squats (5051)
– Braced core
– Hips pathway
5 Slow Tempo Back Squats with a pause at the bottom (3531)
– 5s hold at the bottom
– Full range of movement
5 Back Squats (30X1)
– Same tempo as workout
– Chest Up
– Fast Up
Strength
15min: Back Squat (5 sets of 3 reps @ 65-75%)
Tempo- 30X1
5min – Build Weight
10min – Every 2min Lift
*Week 3 of squat cycle. Same loading or slightly heavier than previous week. Note the slower tempo.
Workout
15min: Metcon (No Measure)
E5MOM – 3 Rounds
12 Burpee Over Bar
12 UB Front Squat
400m Run
60/45-50/35-40/25
*Rest the remainder of the time until 5:00 then start the next set.
_____________________
SCALING
REPS, LOADING, VOLUME…
Reps…
1min of rest before the next set.
Scale the reps down on the Front Squats or Burpees first, then think about scaling the distance on the run.
Loading…
Unbroken on the FS is the goal so let’s find a weight that will challenge athletes but allow them to finish the reps under 1:00
MOVEMENT ADJUSTMENTS…
Back Squats — Deadlifts
Front Squats — DB Front Squats
Run — Row 500m or a 2:00 effort Row/Bike