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 (Back Squat 30X2 Tempo
2 @ 90%
2 @ 92%
1 @ 95%
1 @ 95%
2 @ 92%
Then:
4×8 RDL @ 80% of back squat max)
These are high percentages. Focus on the eccentric and hitting depth. Spotters can assist on the way up.
Jump, Jump, Ski (3 Rounds for reps)
AMRAP 3
Single Unders
Rest 1:00
AMRAP 3
Double Unders
Rest 1:00
AMRAP 3
Ski Meters
Score is total reps
