Deload Week

CrossFit Fireground – Open Gym

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Pausing Back Squats x3 (1-1-1-1-1-1-1-1-1-1)

EMOMx10

One Second Pause at:

1-Going Down at Parallel

2-Absolute Bottom of squat

3-Going up at Parallel
Stimulus

*Working a Pause Back Squat today with 3 separate pauses

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

*Build up in weight over the 10 min, starting at 50% of your 1RM Back Squats

Body Armor

Metcon (No Measure)

Body Armor

3 Giant Sets:

10 Strict T2B

15 DB Bench Press

100m Double DB Front Rack Walk

Metcon

Layup (Time)

50-40-30-20-10

II Unders

Sit-Ups

Directly Into

5-10-15-20-25

KBS 1.5/1

Wallballs 20/14 @10′

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