Squats and Intervals

Morrisville Community CrossFit – CrossFit

Pre WOD

Warm-up (No Measure)

200m Run, Then:

2 Rounds of:

10 Cossack Squats

10 Sit-Ups

10 Lunges

5 Burpees

Weightlifting

You have 20 Minutes to Complete. Time at the top of the squat should be as minimal as possible. Try to start off heavier than last time and increase 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. Each rep consists of 1 Pause Back Squat and 1 Squat.

Paused Back Squat/Back Squat (6)

Pause long enough in the bottom to stop momentum. Stand and Squat with no Pause.

Paused Back Squat/Back Squat (4)

Pause long enough in the bottom to stop momentum. Stand and Squat with no Pause.

Paused Back Squat/Back Squat (3)

Pause long enough in the bottom to stop momentum. Stand and Squat with no Pause.

Paused Back Squat/Back Squat (2)

Pause long enough in the bottom to stop momentum. Stand and Squat with no Pause.

Paused Back Squat/Back Squat (2)

Pause long enough in the bottom to stop momentum. Stand and Squat with no Pause.

Metcon

Rest 2 Minutes between each round. Each Round should be completed with 10s of each other. These are sprints. Keep track of time it takes to complete each round.

Metcon (3 Rounds for time)

3 Rounds of:

200m Run

14 Front Rack Lunges (115/85)

14 Lateral Over the Bar Burpees

Rest 2 Minutes

Post WOD Skill/Strength

Sumo Stance Goblet Squat (20-20-20 AHAP)

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