Thursday’s WOD


Skill:


4x10 - Jack Knifes


Strength:


9 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:


1 min AMRAP x6 Rounds


Rd 1-2:

18 Wall Balls (20/14)

Max Effort Doubles or Singles in remaining time..


**REST 1 min after each round**


Rd 3-4:

15 Wall Balls

Max Effort Doubles or Singles in remaining time..


**REST 1 min after each round**


Rd 5-6:

12 Wall Balls

Max Effort Doubles or Singles in remaining time..


**REST 1 min after each round**


Accessory Work:


Pre-Hab / Re-Hab (Levi)


Accessory Conditioning: 

5RFT:

10 (5R/L) 1-Arm Russian Swings (53/35)

100m (50m R/L) 1-Arm DB/KB Overhead Carry 

60 sec Weighted Low Plank Hold (45/35) 

https://youtu.be/H88Ip-MUWn0

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CrossFit High Bar

301 N. Stockwell Rd, Evansville, IN 47715

812-404-0095

CFHighBar@gmail.com