WOD

09/03/2021- Virtual

By August 31, 2021 No Comments

Announcements


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CrossFit SoChac – Virtual Training


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Warm-up

Warm-up (No Measure)


1 min Bike or Row

10 Alt Groiners
5 Bootstrappers

2 ROUNDS…
5 Narrow Stance Squats
5 Regular Stance Squats
5 Wide Stance Squats
(2nd Round w/ WB in Front Rack)

5 Tempo Back Squat (32X1) with empty Barbell

Strength

Back Squat (Heavy 1-Rep)


ON A 20:00 RUNNING CLOCK…
Build to a Heavy 1-Rep Back Squat

Week 9 of 9

(Score is Weight)

SUGGESTED STRENGTH TIMELINE

0-7 Build from Light to Moderate (2-3 sets of 3-5 Reps)

7-15 Build from Moderate to Heavy (2-3 Sets of 1-3 Reps)

15-20 Build from Heavy to Very Heavy 1 Rep (2-3 Sets)

Workout

Metcon (Time)


5 ROUNDS FOR TIME
12/10 Cal Bike
30 Wall Balls (20/14)|(14/10)

(Score is Time)
No more than 1:00 on the bike; modify calories down if necessary to keep that timeframe. Wall Ball sets at 2-3 max. Everyone should be striving for the 15:00 window.

*Movement Adjustments*…

Bike — 200m Run, 12/10 Cal row

Wall Ball — Wall Ball Thrusters or Front Squats. Wall Balls to a low box or another Medicine Ball.