Skill:
4x5 - 1 ÂĽ Goblet Squat w/ KB @ moderate weight (Rd 1-2 as a class)
**Athletes will set up w/ a moderate weight KB, perform a goblet squat w/ a controlled descent (no crashing), recover only partially to approx parallel or slightly below, return back to the bottom of the squat, then recover fully to standing. Athletes should focus on good position and maintain tension in the legs throughout the movement.
Strength:
Back Squat
Working Weight / Training Max @100% 3RM or 90-95% of 1RM. Recent Foundations grads should be working off a conservative 3 rep weight where form is near PERFECT.
4x5@80%ww
@Home / No Barbell Option:
4x10 - Double KB Front Squat @ moderately challenging weight
Double DB Front Squat , Odd Object Front Rack Squats may be utilized in place of Double KB Front Squat
4 sets of 10 reps at a moderately challenging weight
Last few reps of of each set should be challenging
Maintain tension in your legs throughout and good posture at the bottom of your squat
WOD:
For Time:
800m Run
6 Rounds:
5 Pull-ups / Kipping Pull-ups / Inverted Rows / Bent Over Row (3R+3L)
10 Push-ups
15 Air Squats
800m Run
6 Rounds:
5 Pull-ups / Kipping Pull-ups / Inverted Rows / Bent Over Row (3R+3L)
10 Push-ups
15 Air Squats
800m Run
20/14# Weight Vest Optional
SCALING OPTION:
For Time:
400m Run
4 Rounds:
5 Pull-ups / Kipping Pull-ups / Inverted Rows / Bent Over Row (3R+3L)
10 Push-ups
15 Air Squats
400m Run
4 Rounds:
5 Pull-ups / Kipping Pull-ups / Inverted Rows / Bent Over Row (3R+3L)
10 Push-ups
15 Air Squats
400m Run
NOTES: Score Time.