CrossFit VU – CrossFit

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Warm-up

Warm-up (No Measure)

200m run

Into..

Halo

Into..

1 round

10 alt groiners

10/10 deadbugs

10 alt samson

:30 sumo squat hold

Strength

Back Squat (1×1+ @ 95%)

1×5 @ 75%

1×3 @ 85%

1×1+ @ 95%

*Based on Heavy 1-Rep. The 1+ is optional to perform an additional heavy rep if the athlete can perform without compromising mechanics.

Week 4 of 9

(Score is Weight)

Workout

Metcon (Time)

FOR TIME

60 Back Squats (155/105)|(135/95)|(115/75)

*Bar comes from floor. Everytime bar gets reracked, Run 200m

**Suggest rep scheme of 5 Sets of 12 or 20-15-10-8-7

13 min cap

(Score is Time)
RX+

185/135

Cool Down

Warm-up (No Measure)

FOR RECOVERY

5:00 Foam Roll Quads

(No Measure)