CrossFit Barwon – CrossFit
Strength
Alternating on the 90″
Paused Back Squat (E3OM, 3 reps Building from 70%)
Weighted Pull-ups (E3OM, 3 reps AHAP)
If you cant do weighted, double reps at bodyweight, or 4x rows
Finisher
Tabata Squats (AMRAP – Reps)
20 seconds max effort air squats
10 seconds rest
x8
lowest round counts
10-12 Standard
13-16 Better then average
17-19 Elite
20+ Your going to be sore tomorrow…and the next day
SPANISH SQUATS….. Mu AH ah ah
Warm-up
Squat warmup (No Measure)
EDWU
10/side leg swings
10 leg flares
20 hip swivel
20 split squats
20m monster walk
20m backwards monster walk
10/side banded side step
10 banded plate squats, 5 without band
then 3 rounds
3 x 5 Reps goblet squat, bare foot with perfect form
dymanic hip flexion and extension
2 RM distance boardjump, no pause
Use the rest on the time to build to your 70% and triage your squats patterns.