TimberWolf Crossfit – St.Paul – CrossFit WOD
Back Squat Week 1
There are two back squat programs to choose from starting this week. Pick which program you intend to follow and plan to stick with it. We will be squatting once a week for 12 weeks and you should follow the same cycle the entire time.
The linear progression option is for beginners (< 1.25x bodyweight max back squat) or anyone who wants to focus primarily on increasing their back squat The other option is focused on adding dynamism / athleticism for those satisfied with their current back squat.
Back Squat Linear Progression (Weight)
5×5 Back Squat – No Failing!
If you aren’t sure you can stand up the next rep, don’t go down
Each time you do this, add 10# to your last lift.
If you do not achieve 23/25 reps, keep your weight the same next time.
If you fail to hit 23/25 reps twice at the same weight, reduce by 10% the next week and begin adding only 5# each week
Week 1 protocol:
Begin with an empty bar for 5 reps
Add weight for sets of 5 until the speed of the bar begins to slow (this will be lighter than you probably expect)
Complete 3 more sets of 5 at that weight and record
Back Squat (4x Superset:
3rep Back Squat @ 70% 60X3 Tempo
10 Parallette jump overs
4 Deep Squat Box Drops )
AMRAP 8 (AMRAP – Reps)
1-2-3-4-…
Box Jump (30″ / 24″)
Bar Muscle Up
This is primarily a muscle-up skill workout – try to connect muscle ups through the first several rounds. It’s ok to back off the intensity to focus on quality of movement today
Scaling:
Box jumps should be a challenging height
Muscle ups – one-leg box muscle ups to a low bar are preferred over jumping muscle ups; pick a variant that allows you to focus on developing the skill
