Tuesday - CrossFit

build-strength-lose-fat

5/10/2016

Coach's Warm Up/Mobility

Back Squat (Tempo) (5-5-5-5-5 @ 65%)

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Tempo Back Squats.
41X1

These are to essientially "Grease the Groove" of your squat.  Perfect reps.

4 - Seconds eccentric (down)
1 - Seconds in the hole
X - EXplode up
1 - Seconds at the top

Ensure that you spend a FULL second in the hole.

NO BOUNCING.

Strict Pull-Ups (5 x Max Reps)

Pull-ups without a kip

Perform these in between working sets of squats.

If you are unable to do a strict pull up, you will attempt the longest pull up negative of your life in between sets of squats.

Metcon (Time)

5 Rounds:
15 Toes To Bar
20 Wall Balls 20/14
35 Double Unders

For Time

Scaling:
Toes to Bar : V-Sits
Double Unders : 70 Singles

Strategy:
UB

Or

T2B: 8/7 - 6/5/4 - 5/5/5
WB: 10/10
Dubs: UB or "The Struggle"

Dan Shrum