Warm Up.
5 Minute Row
Overhead squat Therapy, against the rig https://www.youtube.com/watch?v=1X-MLCHNwEU
30 reps
13th session of 20 rep back squat
warm up with 2 sets of empty bar
three more working sets of 7-10 to build toward 20 reps
20 rep back squat, you have 15 mintues to finish warm up and 20 rep
Almost everybody comes in and says “i’m going to miss my back squats today” but almost everyone makes all 20. We are however getting to the point where we are really testing everyone limits. Do not be discouraged. If you miss your weight two times in a row, over the next 3 weeks (ONLY 3 WEEKS OF THIS LEFT!!!) we can always drops reps and do heavier sets of 10’s
***************This is a lot of volume in one day. The original wod called for 3 rounds. If you are up to it, go for it, but I would really suggest going just 2 rounds of the wod.
***************There is a 5k row tomorrow and bench press is the strength tomorrow if that helps at all with your decision to go 2 or 3 rounds.
-Review Deadlift
-review toes to bar progressions
2 rounds for time of:
800-meter run
25 toes-to-bars
25 deadlifts
Men: 225 lb.
Women: 155 lb.
Scroll for scaling options.
Related:
• CrossFit WOD 180213 Tips With Rory McKernan
• The Kipping Toes-To-Bar
• The Deadlift
Scaling
This is a longer workout that places a lot of demand on the midline. Drop the number of reps and the loading so that each round can be completed in less than 10 minutes.
Intermediate Option
2 rounds for time of:
800-meter run
15 toes-to-bars (or 30 sit ups)
15 deadlifts
Men: 185 lb.
Women: 125 lb.
Beginner Option
3 rounds for time of:
400-meter run
20 sit-ups
15 deadlifts
Men: 95 lb.
Women: 65 lb.