CrossFit – Thu, Jun 15


CrossFit – Thu, Jun 15

CrossFit Timoro – CrossFit

Front Squat (5 Sets:
3 Front Squats
– Barbell comes from the floor.
– Build to a heavy triple.)

Metcon (Time)

For time:

50 Front Squats (135/95#)

50 Bar-facing Burpees

5:00-8:00. Squats in 5 sets or less. 10+ burpee/minute pace.

What to Expect: The burpees will be VERY slow to begin with and athletes will speed up as the legs recover from the squats. The challenge is to push athletes to burpee faster than they want to in the first 10 reps.

Scaling: Reduce front squat load to allow for 10+ unbroken reps. Reduce burpee volume to 30 reps for deconditioned athletes. Scale to regular burpees or burpees bar step-overs.

Modify to lateral burpees over the bar to accommodate space limitations.