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 30X2 Tempo
2 @ 90%
2 @ 92%
1 @ 95%
1 @ 97%
1 @ 95%
4×8 RDL @ 82% of back squat max)
Similar to 2 weeks ago – focus on the eccentric portion and hitting depth. Spotters may assist with standing the bar up
AMRAP 8 (AMRAP – Rounds and Reps)
5 Burpees
20 Ab Mat Situps
