Monday 28 October, 2013

By 10/27/2013 wod

Congrats to all of our PRs over the weekend and all month! You have all been working insanely hard and you earned every second, every rep, and every pound.

Over the next 10 weeks we are going to be doing a squat prep cycle for…dun dun dun…a heavy squat cycle! Who would have guessed it…right? So, here is what you need. Make sure that you have either 1) a 1RM Front Squat number (even if it’s months old) or 2) a 1RM Clean number or a 3RM Front Squat number. If you don’t have #1 then use 110% of #2 to base your percentages off of.

As we go into this I need you to focus on the following mantra: Mobilize, mobilize, get below parallel then mobilize. This will mean something different depending on who you are.

If you’ve been identified as having squat issues don’t fret, just continue to mobilize and work on getting deep. It’s okay if you have to lighten up that weight in order to do that. It’s okay if in order to keep your hips under your shoulders and over your heels you can’t go all the way down. Just take the time to mobilize and do it right so you stay healthy and injury free. There will always be another squat cycle, you just need to do it right first.

If you’ve been identified as having an awesome squat, guess what: continue to do it right and continue to mobilize! Do not let those tight glutes and quads keep you from moving otherwise you’re going to have a bad week.

Everyone: rest, recover, and get ready. This is a long cycle coming up so get your war face on and show that squat who’s boss.

All Levels

Strength

4 sets of: 7/13 Front Squat/Back Squat @ 65% (of Max Front Squat) – Rest 2:00

Explanation: Complete 7 Front Squats @ 65% of max Front Squat, rack the bar, reset and complete 13 Back Squats @ 65% of max Front Squat (same weight). Do not rest while switching from Front to Back Squats.

If you do not have a 1RM Front Squat use 110% of your max Clean.

Conditioning

L) 3 Rounds of: 400m Run
20 Pull-ups
8 Power Cleans @ 65-75% RPE.

T1) 15 minute AMRAP of:
400 Meter Run
10 Pull-ups
10 Kettlebell Swings

T2) 4 Rounds of:
10 Strict Pull-up
3 Power Clean @ 85-95% RPE
20 Sit-up
5 Bent Row

Weightlifting

BB Gymnastics

1) 15 minutes to establish a heavy triple Hang Snatch
Complete 5 sets at the heaviest weight.
Rest 1:00 between sets

2) 4 x 4 Snatch Pull – Heavy but Perfect – Rest 1:00

Strength and Accessories

1) 4 sets of: 7/13 Front Squat/Back Squat @ 65% (of Max Front Squat) – Rest 2:00

Explanation: Complete 7 Front Squats @ 65% of max Front Squat, rack the bar, reset and complete 13 Back Squats @ 65% of max Front Squat (same weight). Do not rest while switching from Front to Back Squats.

If you do not have a 1RM Front Squat use 110% of your max Clean.

2) 5 x 3 Strict Weighted Pull-up – Heaviest Possible

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