Friday, June 24, 2016

 
 
 
 
Allow 15 minutes for this (as we get heavier in the upcoming weeks, we will allow more time if necessary
 
Back Squat
3-3-3-20
(the set of 20 unbroken should be 60-80lbs lighter than the 5rm, you have the option to go lighter if this feels too heavy for that many reps. But wouldn’t recommend going heavier, as this gets hard really fast!)
You cannot put the bar down and you should not rest for minutes at a time.Starting next week, every day you do this, you add 5-10lbs to your bar.  If for some reason you fail a set of 20 down the line. You will remove 10lbs for your next session.
Rest 2-3 minutes between sets. There is a conditioning (aka: Cardio!) aspect to high repetition squats. Your heart rate will go up and you will need to control your breathing.
 
This program develops:
1. Cardio: heart will start racing during 20 reps!
2. Strength: by the end you should be close to or at your 5rm for a set of 20! (make sure you are refueling with some protein after wod!)
3. Muscular endurance! For those high rep heavy CrossFit WODs!
4. Mental toughness! Toward the end, you will be a mental badass!
 
WOD
3 min AMRAP
2 bear complex (115/75) this is light, so the focus is SPEED! AND TECHNIQUE!
4 box jump (24in/20in)
6 toes to bar
*Rest 1 min, repeat for 3 cycles
 
 
*1 rep = 1 power clean + 1 front squat + 1 push press + 1 back squat + 1 push press  and it is OK to link movements together. Ex: squat clean, thruster, back squat, push press.


7 comments:

  1. A) 20@ 145#, butt kiss to 6" box
    B) 3, 3, 2+8 Rx
    Opt) lil' game of horse on the bar. PU, TTB, BMU, etc

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    Replies
    1. I was wondering what the 6" box meant on the whiteboard.
      That's awesome!

      Delete
  2. A) 20 reps at 235#
    B)2+1, 2+1, 1+7 Rx

    Those 20 rep back squats were hurting. Loved the bear complex on the 2nd WOD.

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  3. 20 reps at 75lb
    RX 3, 2, 2+1
    fun working out with the 9am class!

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  4. 20 reps at 125 - felt solid
    Wod rx'd: 4+1, 3+9, 3+7, strung bear complex, rebound BJ so I could move faster to the TTB, TTB was definitely the limiting factor but better than expected

    ReplyDelete