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 (4x Superset:
Back Squat 2+2 @ 80%
(2 reps, rest :15 under tension, 2 reps)
3x Weighted squat jump @ 52%
10x Parallete Jump Over
8x Dynamic Nordic Curls)
20min Recovery Cardio (No Measure)
Complete 20 minutes of cardio at zone 2 (conversation) pace – feel free to break it up and use multiple machines
