3/03/2020: Leggs

Strength:

10RM Back Squat

Back Squats -

Today’s goal is high volume, scale the load and/or Range of Motion with Squats to a box. If unable to perform full knee flexion, Deadlift is a suitable replacement with a focus on perfect mechanics.

WOD:

4 ROUNDS FOR TIME

75 Double Unders

15 Hang Squat Clean RX (95/65) CFC 1 (65/45) CFC 2 (45/35)

-11:00 Hard Cap-

SCALING *REPS, LOADING, VOLUME*… High volume of Squats throughout the entire day, keep an eye on your newer athletes and constantly check in on how they are doing. This workout can add up quickly and for those that are not used to this type of volume, consider Hang Power Cleans.

*MOVEMENT ADJUSTMENTS*... Double Unders - Replace with Plate Hops to a 45# plate to keep the jump similar or go to 2x Single Unders. Goal is to keep the Jump Rope under 1:30. Hang Squat Cleans - If unable to squat, either Hang Power Cleans or Power Cleans from the floor. This cycle time will be much quicker, if an athlete can keep form intact they can consider increasing the weight for this.