| a) WARM UP:
3 Rounds:
- 5 air squats
- 10 Plank position shoulder taps
- 5 ring rows
- 10 sit ups
Take an empty bar and warm up the back squat. |
| b) STRENGTH:
E2MOM – Squat work – based on 1RM back squat
- 0:00… Set #1 – 6 Back Squats @ 60% of 1RM Back Squat
- 2:00… Set #2 – 4 Back Squats @ 65%
- 4:00… Set #3 – 2 Back Squats @ 70%
- 6:00… Set #4 – 6 Back Squats @ 65%
- 8:00… Set #5 – 4 Back Squats @ 70%
- 10:00… Set #6 – 2 Back Squats @ 75%
- 12:00… Set #7 – 6 Back Squats @ 70%
- 14:00… Set #8 – 4 Back Squats @ 75%
- 16:00… Set #9 – 2 Back Squats @ 80%
|
| c) WOD:
3 Rounds:
- 10 Power Cleans
- 10 Front Squats
- 10 Push Jerks
- 50 Double Unders
(135/95)
(scale as per your coach) |
d) ACCESSORY WORK:
- 50m farmer carry – 2 handed (use a heavier than normal weight you’ve used before). Repeat.
|
e) POST-WOD RECOVERY:
- Roll quads, adductors, T Spine plus couch stretch
|
CrossFit and Personal Training 