CrossFit (Performance)
A. Five sets of: Back Squat @ 30X0 tempo Rest 3-4 minutes after all sets above 75% of 1-RM For the back squat perform the following reps and percentages: * Set 1 – 50% of possible 1-RM x 5 reps * Set 2 – 75% of possible 1-RM x 3 reps * Set 3 – 85% of possible 1-RM x 1 rep * Set 4 – 90-95% of possible 1-RM x 1 rep * Set 5 – Test 1-RM * Set 6 (optional) – Exceed Set 5 weight B. In teams of three, row as many meters as possible in 12 minutes: Set the Concept 2 erg for 500 meter intervals with 20 seconds of rest between intervals, and switch partners every 500 meters. CrossFit Light (Fitness) A. Three sets of: Back Squat x 8-10 reps @ 30X1 Rest 60 seconds Nose-to-Wall Handstand Hold x 45-60 seconds Rest 60 seconds Side Planks x 30 seconds each side Rest 60 seconds B. In teams of three, row as many meters as possible in 12 minutes: Set the Concept 2 erg for 500 meter intervals with 20 seconds of rest between intervals, and switch partners every 500 meters.
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December 2020
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