TimberWolf Crossfit – St.Paul – CrossFit WOD
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 (Checkmark)
4x Superset:
Hold half squat iso until fatigued @ 72%
4x Squat jump w/ pause
3x Pausing Back squat (13X2 tempo) @ 58%
4x Box Jump (30″ / 24″)
8x Nordic Curl w/ 3sec hold at bottom
Recovery Cardio (Checkmark)
Complete 20 minutes of easy (conversation pace) cardio – feel free to break it up and use multiple machines
