Wednesday, January 25, 2017

STRENGTH

12 Min EMOM
Even: 3 Front Squats
Odd: 6 Back Squats

Choose a level where the weight is closest to approximately 60% of your 1RM front squat. Weight is the same for both movements. For athletes who have not tested recently, try to round up as opposed to down. DO NOT USE WEIGHTS OTHER THAN WHAT IS LISTED.

RX+:
185/135

RX:
165/115

INTERMEDIATE:
135/95

SCALED:
115/75

BEGINNER:
Alternate heavy KB goblet squats (for the front squats) with deadlifts (https://m.youtube.com/watch?feature=youtu.be&v=FMNS8rB82Kw) using the same KB.

CONDITIONING

From CrossFit.com – January 12, 2017
https://www.crossfit.com/workout/2017/01/12#/comments

Complete as many rounds as possible in 12 minutes of:
20 GHD sit-ups
10 left-arm overhead walking lunges
10 right-arm overhead walking lunges

Use a 60lb/40lb dumbbell on the lunges.

RX:
As written. GHDSU may be full ROM (advanced) or to parallel (for an athlete with less GHD experience).
–> From CrossFit Training, “Keep the belly squeezed when leaning back. The knees should have a slight bend in them. Rapidly squeeze the quads to straighten the knees. This will pull the torso forward. Ensure the proper timing is achieved on every rep.”
–> GHDSU demo video here: https://m.youtube.com/watch?v=1pbZ8mX2D1U&feature=youtu.be
If enough DBs are not available, athletes may use KB of the same weight.

INTERMEDIATE:
V-ups
OH Walking Lunges@50/35 (use a 50lb DB or 53lb KB for the men; women can use either a 35lb DB or KB)

SCALED:
AbMat Sit-ups
OH Walking Lunges@20/10 (KB or DB)

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