131017 ~ Squat & Squat!
Backsquat 1 RM Day!! After a week of de-loading, our squatting legs are primed to smash some PR's!! Just when you think you are done squatting, we have Test #3 of the CrossFit fitness test....Tabata Squat + MU!!
a) EMOM x 5 min
2 Hang Squat Cleans @ 70% (1 RM FS)
Notes: This is meant to provide a warm up for both the legs and the CNS. DO NOT go above the prescribed weight. Each set should be easy and fast.
b) 30 minutes to establish a 1RM Backsquat
**Use Walkout method for near maximal and maximal attempts**
CrossFit Fitness Test #3
Tabata Squat x 8
Score: Weakest # of squats in each of eight intervals of 20s.
4 min AMRAP
2 min ME Pullups
2 min ME Ring Dips
Total Test Score:
Tabata Squat Score x Total # of MU's (or # of pullups + # of dips divided by 2)
Complete for time
(10 min Cap)
Rest, Roll, & Mobility!
Posted on Thu, October 17, 2013
by CrossFit Canuck