Turn2CrossFit – CrossFit
Warm-up (No Measure)
On the rower:
7 Moderate pulls
7 Hard pulls
7 Easy pulls
*repeat until 500m is complete
10m spider lunge
10m quad stretch
10 sumo squats
10m burpee broad jumps
10 kip swings
5 empty barbell back squats with 2 second pause at the bottom
Back Squat w/2 second pause (DBL Progression Week 1)
Take one or two sets to work up to 70% of your 1 RM Back Squat. Once you get to that number, perform 3 sets of 4 reps at that number. Each squat has a 2 second pause at the bottom (as low as you can go, maintaining proper position.) Rest 2 minutes between sets.
We will be continuing this progression for 9 weeks. After each 3 weeks, we will add 5-10# based on how heavy you feel like you can go. Below is an example of how the progression will go.
Example:
Wk1- 3×4 at 125
Wk2- 3×5 at 125
Wk3- 3×6 at 125
Wk4- 3×4 at 130-135
Wk5- 3×5 at 130-135
Wk6- 3×6 at 130-135
Wk7- 3×4 at 135-145
Wk8- 3×5 at 135-145
Wk9- 3×6 at 135-145
Back Squat
“Oatmeal Raisin” (Time)
For Time:
21-15-9
Hang Squat Snatch 95/65
C2B Pullups
Rx+=115/80