Every 4 minutes for 12 minutes:
Build to a 20RM Back Squat
you do not need to perform 20 Reps all sets. Week 3 of 3
Fitness Options (also for CrossFitters who tend to shift in their squats or have back issues)
Every 2 minutes for 12 minutes:
5 Back Squats, Builidng week 3 of 3
Notes: Why are we doing the 20RM Back Squat? The 20 Rep Back Squat has a unique blend of psychological and physical benefits. You not only are training your legs and core to endure a significant load under a long period of time, you are training your mind to endure the grit of grinding out 20 reps (especially the last few) in quite a formidable test. (a.k.a: it's good for you)
For Time:
400m Sandbag Run
40 DB Box Step Overs
30 Devil's Press
40 DB Box Step Overs
400m Sandbag Run
Notes: 20 min cap S/A Devil's Press
L1: unweighted movements or 30#, 15/10
L2: 50/30#, 25/20
Rx: 70/50#, 50/35
Rx+: sandbag for all movements, Clean and Jerk allowed for Devil's Press
7 Rounds for time:
200m Run
10 Alt DB Snatches
10 DB Box Step Overs
Notes: 20 min cap
L1: 15/10
L2: 25/20
Rx: 50/35
Hang Muscle Snatch Build to a heavy double
Snatch - 70% x 2, 75% x 2, 80% x 2, 83% x 2 x 2
Snatch Pull - 95% x 3, 100% x 3, 105% x 3
Drop to split - 40% x 3, 43% x 3, 45% x 3 x 2
In 5 minutes:
500/450m Row
Max Distance HS Walk by 25 feet
(next week we will do AGE GROUP #3 Games workout in class)
3 sets:
30 Second Hold + 20 small pulses Abduction/Adduction machine
10 Back Leg Wall Spotted Single Leg Deadlifts Each Side
25 GHD SIt-Ups