Friday, February 4th

Register For Your Session: https://get.mndbdy.ly/6zAE4INHH6

Classes are limited to 18 athletes a class. You must register to attend.

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CROSSFIT

STRENGTH:

Front Squat

7 Sets of 1 Rep:

5-Pause Front Squat

Set 1: 50%

Set 2: 55%

Set 3: 60%

Set 5: 65%

Sets 5-7: 65-75%

• This 5-Pause Front Squat will help work on control and positioning at nearly every point during the movement

• The 5 pauses take place for 2 seconds each at the following locations:

1. Quarter Squat

2. Parallel

3. Below Parallel

4. Parallel

5. Quarter Squat

• These percentages are based on your 1RM Front Squat

WOD:

5 Rounds:

1 Minute KBS 55/35

1 Minute Box Jump Overs 24”/20”

1 Minute Overhead Squats 95/65

1 Minute Rest

GOAL: 150-300+ Reps

Scaling:

KBS

• Lighter as needed

Box Jump Overs

• Shorter as needed

• Step Overs

• Step-Ups

OHS

• 75/55, Empty Bar

• Front/Back Squats if needed

COMP:

• Barbell 115/85

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DO MORE. BE MORE. GIVE MORE. LIVE MORE.