Wednesday 181003

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Strength

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Every 4:00 for 3 sets complete:

3 Front Squats + 3 Back Squats

Increase weight each set.

Perform 3 front squats, rack the bar, and immediately perform 3 back squats. 

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WOD

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Complete for time:

45 Jumping Air Squats

Into:

21 – 15 – 9

Front Squats, 95#/65#

Back Squats, 95#/65#

Into:

45 Jumping Air Squats

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All the squats.

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Sorry About Your Legs!

Clearly today we attack the legs. This is a large amount of volume for even the most experienced CrossFit athlete, so today’s approach needs to be smart! If you have been inconsistent with your training, you need to scale the volume today. Yep, you need to cut reps. What’s inconsistent? If you are only getting in once or maybe twice a week, that is not enough to equip you to handle today’s volume. Yes the loads are light, but we all know that light loads and high reps is what makes us sore! And if you’re new to Evolve, this is a great example of how we scale things for ability and experience level. We’ll lighten the load and trim the reps to make this right for you!

Don’t let your ego drive you decision making today. If you’re unsure, talk with your coach, that’s why we’re there!

 

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