11/9/2020

STRENGTH

ON A 20:00 RUNNING CLOCK…

Build to a 2RM Back Squat*

*Testing week for start of strength cycle

(Score is Weight)

WOD

3 ROUNDS FOR TIME

20 Up-Downs Over Bar

20 Back Squats RX (115/75) CFC1 (75/55) CFC2 (45/35)

-Hard Cap 10:00-

(Score is Time)

ADJUSTING

*Reps, Loading, Volume*…

Back Squat -- In the Strength, load should allow for athletes to establish a 2RM. Your beginner athletes should not build to failure but find a challenging weight to use for the strength cycle. New athletes should stay moderate to moderate heavy and can perform 3-5 reps for sets in the allotted time frame. The workout load should allow for the Back Squat to be completed in 1-2 sets. This volume may be high for deconditioned athletes so consider scaling to 15 reps.

Up-Downs -- Higher volume today, these should be completed unbroken. Scale reps to 15 for deconditioned athletes.

*Movement Adjustments*...

Back Squat -- In the strength sub for Front Squat or Back Rack Lunges. In the workout sub for Front Squat if the athlete is not comfortable with bringing the bar to the back rack. They can also sub for Goblet Squat or Goblet Lunges.

Up-Downs -- Athletes can sub for Slam Balls, KB Swings or V-Ups