Wednesday Workout – CrossFit

There are plenty of obstacles in your path, don’t let yourself become one of them.

  GENERAL WARM-UP (~10:00)

3:00 Row or bike easy (bike)

2 Rounds
30ft/30ft Banded monster walk variation, lateral only
0:45 Glute bridge walk ups
0:45 Squat with counter-balance (0:03 pause in the bottom) (10# plate)


Back Squat Prep (~3:00)
Review how to use the squat rack correctly and how to bail with the weight.
5 Tempo back squats (0:05 lowering, 0:05 pause in the bottom, 0:05 ascent)
5 Back squats, no pause
*Use an empty barbell (35#)

Build-up (~10:00)
5 Sets
1-2 Pause back squats, 0:03 pause
1-2 Back squats
*Increase load to anticipated starting weight. Take care of any final workout prep during this time

Built up to starting load of 55#


  WORKOUT (~12:30)

Every 2:30 for 5 sets
1 Pause back squat, 0:03 pause in the bottom
1 Back squat
Notes Ensure that athletes maintain a stable position at the bottom of their pause squats.
The first set should be challenging but allow for a build-up for the first 2-3 sets.
Strive to achieve the heaviest load possible while maintaining solid mechanics.

Movement Options
Keep the loading submaximal for those that are inexperienced and potentially have them perform 3 back squats following the 0:03 pause squat.

Minimal Equipment Options
Dumbbells Available
5 Rounds NOT for time
5 Dumbbell front squats, 0:07 pause in the bottom of each rep
15 Kang squats, slow
100ft/100ft Single arm dumbbell farmers walk

Bodyweight Only 5 Rounds NOT for time 10 Pistols, slow 15 Kang squats, slow 0:45/0:45 Side plank


Every 3:00 for 15:00 (5 rounds)
5 Kang squats 35# bar
100ft/100ft Single arm farmers walk 35# kettlebell

Notes Use a load on the Kang squats that preserves the integrity of the exercise while also providing a moderate challenge. Use a load on the single-arm farmers’ walk that is heavy but allows for 100ft. to be completed without putting the dumbbell down and does not cause the athlete to lean their torso significantly to one side.

Another good workout today. My legs are a bit sore today but it’s ok, I’ll live.
Have a great day everyone and see you all tomorrow!

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