11/30/2020

STRENGTH

BACK SQUAT

1x2 @ 80% (Moderate) of 2RM

1x2 @ 85-90% (Mod-Heavy)

1x2+ @ 95% (Heavy)*

*As many reps as possible w/o failure...no more than 4-6.

(Score is Weight)

WOD

WORKOUT

3 ROUNDS FOR TIME

25 DB Front Squats (50/35)|(35/20)

15 Chest to Bar Pull-Ups

10 DB Up-Down

(Score is Time)

ADJUSTING

*Reps, Loading, Volume*…

DB Front Squat -- Lower load or reps as volume is high with this movement. Load should allow for FS to be completed unbroken or 2 sets. Lower reps to be completed in 1-2 sets (Consider 15-20 reps for deconditioned athletes).

C2B Pull-Ups -- Lower reps so athletes can complete their Pull-Ups in 2-3 sets. (Consider 8-10 reps for deconditioned athletes).

DB Up-Down -- Load should allow for these to be completed unbroken or performed with no weight.

*Movement Adjustments*...

DB Front Squats -- Sub for Single DB Front Squat if the athlete cannot hold both the weights or sub for DB Lunges if the athlete cannot Squat.

C2B Pull-Ups -- Sub for a Jumping Pull-Up or Jumping C2B Pull-Up. Athletes can perform just the Kipping Pull-Up with chin over the bar or try to get higher even if their chest doesn't touch.

DB Up-Downs -- Sub for DB Ground to Overhead if the athlete cannot perform the Up-Down.