CrossFit SoCo – Competitor’s
A: Metcon (Weight)
3 Sets For Quality:
8 Suitcase Deadlifts (Each Side)
12 Double Kettlebell Front Rack Step-ups (6 Each)
Let’s set the baseline today for this set with our best movement. We can increase the loading next week.
B: Back Squat (Squat Waves)
Set 1: 6 Reps @ 70%
Set 2: 4 Reps @ 76%
Set 3: 2 Reps @ 82%
3 Minutes Rest
Set 4: 6 Reps @ 76%
Set 5: 4 Reps @ 82%
Set 6: 2 Reps @ 88%
3 Minutes Rest
Set 7: 6 Reps @ 82%
Set 8: 4 Reps @ 88%
Set 9: 2 Reps @ 94%
This is the 1st iteration out of 4 for Back Squat Waves
Rest as needed between sets, but 3 minutes after each 3rd set
These percentages are based of your 5RM Back Squat
Score = Set 9
C: Metcon (No Measure)
For Quality, 3 Sets:
:20 Seconds L-Sit
:30 Seconds Hip Extension Hold
:40 Seconds Tempo Back Squat*
Rest 2 Minutes Between Sets
*Tempo: 10 Seconds Down, 20 Seconds Bottom, 10 Seconds Up
D: Metcon (No Measure)
Class Flinstones