10/12/2020

Strength:

4 SETS

3 Tempo Front Squats (3030)*

*Weight stays light to moderate across all 4 Sets.

-Rest as Needed b/t Sets- (Score is Weight)

WOD:

18-15-12

Front Squats RX (135/95) CFC1 (95/65) CFC 2 (65/55)

25-25-25 Sit-Ups

-Rest 2:00-

12-9-6

Front Squats RX (185/135) CFC1 (135/95) CFC2 (95/65)

25-25-25 Sit-Ups

-Rest 2:00-

2:00 Max Front Squats RX (135/95) CFC1 (95/65) CFC2 (65/55)

*Bar comes from the ground. GHDs Optional if accustomed to the volume.

**Score is time including the first 2:00 rest. Subtract the reps completed as seconds from the time. Do not add in the second 2:00 rest.

COOL DOWN FOR RECOVERY

5:00 Foam Roll Quads + IT Bands

SCALING *Reps, Loading, Volume*… Front Squats -- A lot of volume today so make sure load allows for 1-2 sets of each round. Consider taking the volume down for deconditioned athletes. (Possible Scale -- First couplet: 12-12-12, Second couplet: 6-6-6). Sit-Ups -- This volume can sneak up on you. Sit-ups should take about a minute each set so scale back the reps to 15-20 or an appropriate number for your athlete to complete in that time domain.

*Movement Adjustments*... Front Squat -- Athletes can perform Back Squats if they struggle with the front rack position. Sub for Front Rack Lunges or Deadlifts if they cannot Squat but still be mindful of volume! Sit-Ups -- Sub for 1:00 Plank or Hollow Body Hold if the athlete cannot perform the Sit-Up.