Turn2CrossFit – CrossFit
Warm-up (No Measure)
15/12 cal bike
10m elbow reach
5 sumo squats
10m burpee broad jump w/ 2 squats
5 :02 sec pause back squats 45/35
Back Squat w/2 second pause (DBL Progression Week 4)
Take one or two sets to work up to 5-10 lbs more than what you did last week. 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.
This is week 4 of the DBL Progression. Use your best judgement on what to add on the back squat for the next 3 weeks. Push yourself and take a chance on this next 3 weeks.
“Knockout Punch” (Time)
For Time:
30/25 Cal Bike
20 Burpee Box Jump Overs 30/24″
10 DBall Over Shoulder 90/70
This workout is a sprint. On the Burpee Box Jump Overs you may use your hands to get over the box faster. see video below.
https://youtu.be/UXMmh6rZzcY