A):
Level 1 - Back Squat 3x5, (heavier than last time if poss).
Level 2 - Back Squat 4 sets as follows -
3 reps @75% of 1RM,
3 reps @80%,
3 reps @85%,
2 reps @90%.
Notes: you can see that there are two levels here. This is in place to moderate the volume and intensity. Check the criteria below to see which one you are to do. DO NOT DO BOTH LEVELS!!
The rules are if you are under 6 months CrossFitting and/or have never followed this blog till now, then you are to do level 1.
If you are over the 6 months then you can do level 2. (You are free to stay to level 1 if you want by the way).
Regardless of whichever level you are on, these sets listed above are working sets to completed AFTER warm up sets. Our advice would be the following set/rep scheme:
Notes: consistency. That is the key to this. You should be aiming to be as efficient as possible. Set a great time in the first round and try your hardest to keep near that time. (Don't game it in the first rd!).
The row should be swift (5-7 secs off your 250m PR pace). On the double unders go straight from the rower to the rope, & don't faff about in transition. Try to go unbroken reps.
The kb is a bit heavier than normal but again go unbroken. If you can't do 10 reps unbroken then scale the load! And lastly the c&j's. These should be done in singles. Not touch & go. Don't confuse this with slow and sludgy singles. Perform your rep, put it down under control and take a second or two to re-grip, reset and get going. We want these reps to look good as well as feel good. Again DO NOT TOUCH & GO!
We'd prefer push jerk to split but you can split toward the end if your fatigue is getting in the way.
Enjoy 🙂 Warm-Up, empty barbell: 2 sets of 5 reps
Warm-Up, very moderate load (NOT HEAVY!): 2 sets of 5 reps
Warm-Up, 60% of first intended working set: 1 set of 3 reps
Warm-Up, 85% of intended first working set: 1 set of 2-3 reps.
Then your working sets.
Form tips:
- Screw the feet into ground.
- Bar to sit on the trap muscles and you are to have a tight hold of the bar - NO sloppy wide-handed, elbow-flaring behind, slouchy shoulders please!! -.
- Hips go back and down! (not sliding down the quads!)
- Find your heels throughout.
- Keep chest UP!
- Drive the knees out and over the toes, especially on the way back up - NO "Elvis knees"!!
- Oh and hips to go BELOW parallel! NOT to parallel - BELOW PARALLEL!
B): 3 rounds, each for time:
- 300m row
- 15 double unders
- 10 kb swing (28/20)
- 3 clean & jerk (@75-80% of 1RM).
**rest 2 mins between rounds.
