Proud of our CFR community!
STRENGTH – 12 MIN EMOM
Back Squat Maintenance
*This should feel light and smooth, even after a big week of training. If it doesn’t, go a little lighter, as this is a maintenance day for our back squats.
Every 2 minutes on the minute for 12 minutes, (6 sets) complete…
2 back squats – at 80% of your 1 rep max
*If you don’t know your 1 rep max back squat, work up to a challenging weight and stay there all 6 sets for 2 reps
*Coaches- please allow 5-10 minutes for athletes to work up to their starting weight and keep it all sets
Conditioning WOD – 16 minutes
*Coaches please line up rowers at very front of class facing the rig to see the clock.
*Athletes – you will have to make very quick transitions, as there may be a little walking between stations. Get those runnin shoes on! 😉
Every minute on the minute for 16 minutes (4 rds) complete…
Min 1: 15/12 Calorie Row (Male/Female)
Min 2: 15 Ring Pushups (RX-parallel with box under feet)
Min 3: 15 Front Rack Lunges 135/95 R/L = 2
Min 4: 2 Rope Climbs (to white tape)
*If you want to make this workout any tougher, consider a weight vest and post on whiteboard and Sugar WOD app
*Scaling – if the minute laps you on any movement, next time around complete only 50 seconds of that movement, getting as many reps as possible in that time frame before transitioning
*Scaling Ring Pushups, you may walk it up to an easier incline OR go to hand release pushups
*Scaling Rope Climbs, either complete 2 rope pulls + 2 knees to elbow per rope climb OR 5 ring rows + 5 knees high on rig per rope climb
Post what you did on back squats for you 80% weight and whether you RX or Scaled the WOD!