Thursday’s WOD


3x - 50 FT - 2-Arm Dumbbell / KB Front Rack Walking Lunge @moderate weight (50/35 DB / 53/35 KB)


This program will run for 6 weeks with 2x back squat sessions per week (Tue/Thur or Mon/Thur). Starting from a conservative weight, see percentage guidelines below, athletes will compete 20 unbroken reps back squats without racking the bar. Athletes will be adding 5 pounds per back squat session or 10# total each week. See below above concerning why 20-rep back squats are effective and the history of the program. Recent On Ramp grads without a 1RM or 3RM should start from a very conservative weight where they can easily perform 20 UB Back Squats with good technique (barbell, etc).

Articles: Why 20-rep Squats? and History of 20-rep Squats

1 of 12: 20 REP Back Squat

  • 3x5 - warm up sets, gradually building to starting weight then:

  • 20 UB Back Squats +5# from last session on 09/01

**Athletes will add 5 pounds to their initial starting weight from 09/01 (55-65%[3RM] or 50-60%[1RM]). This should be a conservative starting weight which should allow athletes to perform QUALITY reps. They will then perform 20 UB high bar back squats at this weight, no racking the bar. This program will run 2x per week for the next 6 weeks and athletes will be adding 5# each squat session. Miss last session? Talk to a coach to find a good starting weight and begin the program. 


For Time:

800m Run or 2/1.6 Km Bike

50 FT Double KB/DB Rack Walking Lunge (50-53/30-35)

12 Pull-ups

400m Run or 1/.8 Km Bike

50 FT Double KB/DB Rack Walking Lunge

12 Pull-ups

200m Run or .5/.4 Km Bike

50 FT Double KB/DB Rack Walking Lunge

12 Pull-ups

NOTES: Score Time and record KB/DB weight. This may be scaled to a single DB/KB goblet lunge, bodyweight walking lunge, 20 Forward or Reverse Lunges in place, 20 Box Step-ups, or even Air Squats. The 50 FT length will be one (1) trip down the rig. For the 800m Run, athletes can run to the cigar shop and double back OR 2x 400m Run returning to the speed bump outside the garage door. Please remind athletes not to run through Siegels lot during normal business hours (8 AM to 5 PM) and to stay in the grass behind their lot. 

Accessory Work:

Mobility / Pre-Hab Accessory (Levi):

*5 Supersets (5 each, 10 sets total)*

10 reps on the Reverse Hyper

30 seconds hollow body holds on rig

NOTES: Reverse Hyper reps should be body weight or lightly weighted and be controlled throughout. Hollow body holds; maintain good form with active shoulders in the top of a scapula pull-up.

Conditioning Accessory: 

10 min AMRAP:

15/12 Cal Row

10 (5R/L) Alt. Pistols / Pistol variation / Lateral Box Step-up

  • YouTube
  • SugarWOD
  • Facebook Social Icon
  • Instagram

CrossFit High Bar

301 N. Stockwell Rd, Evansville, IN 47715