A) 3 Rounds:
20M Broad Jump
10 Box Jumps, 24”/20”
– 30-second rest
B) 2 Rounds:
24 Calorie Row, at a 7/10 effort.
8 Back Squats, with an empty bar
3 sets x 4 reps
1 set x 4 reps
* With a 1 Second Pause at the Bottom of each repetition
Objective: build to a weight that is challenging for one set of 4 repetitions with a 1 second pause at the bottom of the squat.
Back Squats: keep your midsection tight and send your butt slightly back and down. Avoid letting your back round, maintain thoracic extension and only squat as low as proper form allows. Weight should be in the middle of your foot as you reach the bottom – and as you come up from the bottom of the squat.
In teams of 2 complete the following:
16 Minute AMRAP:
16 Strict Press, 75#/55#
16 Front Squats, 75#/55#
Note: if an athlete is odd-man-out, reduce repetitions by ½.
Strict Press: athletes should be able to perform 4 unbroken repetitions each time they pick the barbell up. Scale as needed.
Front Squats: athletes should be able to perform 8 unbroken repetitions each time they pick the barbell up. Scale as needed.
Toes-to-Bar: athletes should be able to perform 4 unbroken repetitions each time they jump on the bar. Scale to Sit ups.
Double-Unders: scale to 96 singles if double under modifications are needed.
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