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CrossFit SoChac – Virtual Training
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.
