Tuesday’s WOD


Skill:


4x5 - Plate Goblet Squat to Isometric Hold for Glute Activation


Strength:


2 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 09/03

**Athletes will add 5 pounds to their weight from 09/03 (55-65%[3RM] or 50-60%[1RM]). 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. 


WOD:


15 min AMRAP:

Alt. Sprint: 500/400m Row \ 400m Run \ 1/.8 Km Bike

30 Air Squats


Alt. Sprint: 500/400m Row \ 400m Run \ 1/.8 Km Bike

30 Air Squats


Alt. Sprint: 500/400m Row \ 400m Run \ 1/.8 Km Bike

30 Air Squats


**Alt. Sprints: Athletes will choose a different sprint effort each round


NOTES: Score Completed Rounds + Reps. Athletes will choose a different sprint effort each round. Please caution athletes to maintain good standards on their air squats


Accessory Work:


On a 10 min Clock:

200m Run or .5/.4 Bike

10 Alt. Shoulder Taps (slow & controlled)

https://youtu.be/I24bJj-481Y


NOTES: Record Completed Rounds, the shoulder taps should be performed slow and controlled, not for speed. 

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CrossFit High Bar

301 N. Stockwell Rd, Evansville, IN 47715

812-404-0095

CFHighBar@gmail.com