Pausing in The Rack

Morrisville Community CrossFit – CrossFit

Pre WOD

Warm-up (No Measure)

2 Rounds of;

10 Lat Activates

10 Cossack Squats

10 Barbell Front Squats

10 Lunges

Weightlifting

You have 20 Minutes to Complete. Time at the top of the squat should be as minimal as possible. Increase weight every set. This is a shorter than usual time limit. The idea behind this is keeping the power output up by minimizing rest at the top. Have your weights ready to add and rest 2 Minutes between each set. Start at 55% of your 1 RM and increase every set.

Paused Front Squat (8)

Paused Front Squat (6)

Paused Front Squat (4)

Paused Front Squat (2)

Paused Front Squat (2)

Metcon

Target is 8 Minutes or less. Time Cap is 11 Minutes.

Metcon (Time)

4 Rounds of:

8 Single Kettlebell Front Rack Alternating Lunges (53/35)8 Single Kettlebell Front Rack Alternating Lunges (53/35)

16 Chest to Bar Pull-Ups
Perform 8 Alternating Lunges with Kettlebell in the Front Rack of one hand, then switch hands. Kettlebell must be held to the side or front of the shoulder with elbow below the wrist. Chest to Bar Pull-Ups should be completed in 3 sets or less. Scale to Jumping Chest to Bar Pull-Ups.

Post WOD Skill/Strength

Kettlebell Front Rack Hold (3 sets or 60s )

Elbows must be below the shoulders with hands touching, but not interlocking. Focus on keeping abs tight and rib cage pulled down.

Posted in WOD