CrossFit Now – CrossFit
1: Paused Front Squat (Every Min x 2 Front Squats with :02 pause @ bottom)
This “On the Minute” strength piece will allow you to build up in weight and work on technique
The 2 second pause in the bottom of each rep is there to help reinforce proper positioning
With this being the first week back for many of us to strength/barbell movements, make quality of movement a priority over weight lifted
Aim to start light and gradually build in weight over the 8 minutes of work
2: Paused Front Squat (Every Min x 2 Front Squats with :02 pause @ bottom)
3: Paused Front Squat (Every Min x 2 Front Squats with :02 pause @ bottom)
4: Paused Front Squat (Every Min x 2 Front Squats with :02 pause @ bottom)
5: Paused Front Squat (Every Min x 2 Front Squats with :02 pause @ bottom)
6: Paused Front Squat (Every Min x 2 Front Squats with :02 pause @ bottom)
7: Paused Front Squat (Every Min x 2 Front Squats with :02 pause @ bottom)
8: Paused Front Squat (Every Min x 2 Front Squats with :02 pause @ bottom)
REST 5 MIN
WOD
“Battleship” FS ROW (Time)
“Battleship”
5 Rounds For Time:
10 Front Squats
20/15 Calorie Row/Ski/Bike or
200m Run with Med Ball
Time Cap 13 min
RX+-155/105#
RX -115/75#,
50-59 -75/55#
60+ -55/35#
Basics
5 Rounds, 10 FS w/ PVC or
light bar and 15/12 Cal Row
DESCRIPTION
“Battleship” is a simple and effective couplet workout that combines metabolic conditioning and moderate weight front squats
The intended time range for this workout is between 9-13 minutes [~1:40-2:30 Rounds]
FRONT SQUATS
The barbell will come from the ground in “Battleship”
Choose a weight that is challenging, but one that you can complete in 1-2 sets throughout
You are able to squat clean the first rep of each set
Before completing the conditioning piece, we’ll spend some time getting under heavier loads