Deload Week

CrossFit Fireground – CrossFit

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Warm-up

Warm-up (No Measure)

Run 200m

10 Burpees

BB Warm-Up

5 Good Mornings

5 Back Squats

5 Elbow Rotations

5 Strict Press & Reach

5 Romainan Deadlifts

5 Front Squats

Back Squat Primer

5-3-1-1

Weightlifting

Tempo Back Squats (One + One Quarter) (1-1-1-1-1-1-1-1-1-1)

EMOMx10

1 Pausing “One & One Quarter” Squat

Set 1-2 :50%

Set 3-4 :53%

Set 5-6 :56%

Set 7-8 :59%

Set 9-10: 62%
Stimulus

*Working a new movement today with the Pausing One & One Quarter Back Squat.

*This movement is designed to strengthen the bottom most part of the back squat.

*Movement Order- You’ll squat to full depth, stand about parallel, return to bottom, then stand to full extension.

*There are pauses built in at two loacations:

*Pause for 2 seconds in the bottom of the initial squat.

*Pause for 2 seconds at the top of the “one quarter” squat

*% are based on your 1RM back squat.

Metcon

A Good Life (Time)

3 Round

400m Run/500m Row

12 Burpees

21 Box Jumps 24/20

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