CrossFit Now – CrossFit
STRENGTH
Overhead Squat (13 min to establish a Set of 3)
WOD
“The Fray” (Time)
The Fray
For Time:
800 Meter Run
30 Dumbbell Rows
30 Overhead Squats
400 Meter Run
15 Dumbbell Rows
15 Overhead Squats
18 min Time Cap
Subs-1000, 500m Row
50/35, 25/18 Calorie Bike
RX+-115/85, 50/35#
RX -95/65#, 35/20#
50-59-75/55#, 20/15#
60+-64/45# Back Squats, 15/10#
Basics-400m, 15 DBR 15 OHS, 200m 8 DBR, 8 OHS
DESCRIPTION
* This two-part training day will focus heavily on the overhead squat
* Part 1 has us building to a heavy triple out of the racks
* We’ll have 13 minutes for this piece
* Athletes who struggle with this challenging movement can keep the weights light to focus on technique
* Athletes who move well and are comfortable can aim to build higher over this time frame
* Part 2 is a conditioning piece that balances out cardio and weightlifting
* The score here is the total time it takes to complete the listed work
* We expect this workout to take between 12-18 minutes to complete
* Since we’re working through multiple parts, let’s cap “The Fray” at 18 minutes to stay on track with the timeline
DUMBBELL ROWS
* From a plank position alternate dumbbell rows for a total of 30 the first time and a total of 15 the second time
OVERHEAD SQUATS
* Let’s choose a light-moderate weight that can be completed for 25+ unbroken reps when fresh
* During the workout, we should be able to complete the set of 30 within 2-3 sets
* The barbell will be taken from the ground for this part
* You can squat snatch the first rep of each set if you’d like