Warm Up:
1 set:
1:00 on a machine
1:00 alternating Spiderman stretch
1 set:
1:00 on a machine
1:00 air squats
1 set:
1:00 on a machine
1:00 bottom of counter-balance squat hold
Specific Warm-Up:
2 sets:
3 front squats
WOD:
On a 20:00 clock:
10 rounds:
3 front squats
1:00 calories on any machine
– Increase front squat load as desired.
Intermediate:
Same as Rx
Beginner:
Same as Rx
Movement scaling options:
Front squat: Back squats, goblet squats, DB squats, lunges.
Partner option:
EMOM 20:
Minute 1 | 3 front squats
Minute 2 | 1:00 calories on any machine
– Partner 1 starts on the front squats and partner 2 starts on the machine.
-Athletes switch stations at the top of each minute.
Post-workout Skill Work:
On a 3:00 clock:
Max-effort plank hold
– Rest as little as possible/try to go unbroken.
– Add load for athletes who can perform 3:00 unbroken