CrossFit WOD – Thu, Sep 21

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

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