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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