Register for the comp here: www.cfhighbar.com/comp
Skill:
3x10 (5R/L) Alternating Dumbbell Box Step-up @24/20
Strength:
10 of 12: 20 REP Back Squat
3x5 - warm up sets, gradually building to starting weight then:
20 UB Back Squats +5# from last session
**Athletes will add 5 pounds to their last 20-rep back squat weight (55-65%[3RM] or 50-60%[1RM]). They will then perform 20 UB high bar back squats at this weight, no racking the bar. If an athlete missed a squat session, they should still only go up 5# and not try “catching up” by adding more weight. If there are any close fails on the 20-rep, athletes will repeat the same weight during the next squat session. Other options if athletes are borderline on continuing to add weight include adding only 2-2.5# or no weight for a squat secession or performing the 20-rep as 2x10 breaking it in half.
WOD:
4RFT:
30/24 Cal Row
20 Plate AbMat Sit-ups
10 Weighted DB Box Step-ups (50/35)