Strength
Back Squat
4 Sets of:
6 reps @ 80%
4 reps @ 85%
3 reps @ 90%
2 reps @ 95%
Rest 2-3 min between sets
MetCon
“Phish Food”
Rx
AMRAP in 12 min of:
40 Double Unders
16 Overhead Lunges 45/25 plate
6 Pull Ups
L2/L1
AMRAP in 12 min of:
25 Broken Double Unders/80 Single Unders
16 Overhead Lunches 35/15
6 Pull Ups/Ring Rows
Barbell Skills
7 Sets of:
Pause Clean + Clean + Jerk @ 60-85%
3 Sets of:
Good Mornings x 6 @ moderate
3 Sets of:
GHD Sit Ups x 20
Going heavy on Back Squats today. With the CrossFit Total right around the corner, it’s time to increase intensity and decrease volume. Make sure you time your rest intervals; your body will be ready to go within 2-3 min, anything more will be unnecessary.
The AMRAP is a quick one with light movements. After heavy back squats, we do not want to burn out your central nervous systems with heavy movements. Try to find a pace you can hit the movements unbroken with a consistent amount of rest between each movement. The first 2-3 rounds will feel really good, but remember this is a 12 min workout so make sure you save enough in the tank for the rest of the time. Broken double unders just means you can do a double under, but can’t string them together; in other words, you can do a double, then have to go back to singles before hitting the next double.