Tues20150602

CrossFit Crescent – CrossFit

 

Weightlifting

Back Squat (5 x 10 Tempo Squats at (41X1))

The First Number – The first number refers to the lowering (eccentric) phase of the lift. Using our front squat example, the 3 will represent the amount of time (in seconds) that it should take you to descend to the bottom of the squat. (The first number always refers to the lowering/eccentric phase, even if the movement begins with the ascending/concentric phase, such as in a pull-up.)

The Second Number – The second number refers to the amount of time spent in the bottom position of the lift – the point in which the lift transitions from lowering to ascending. In our front squat example, the prescribed 0 means that the athlete should reach the bottom position and immediately begin their ascent. If, however, the prescription was 32X0, the athlete would be expected to pause for 2 seconds at the bottom position.

The Third Number – The third number refers to ascending (concentric) phase of the lift – the amount of time it takes you to get to the top of the lift. Yes, I am aware that X is not a number. The X signifies that the athlete should EXPLODE the weight up as quickly as possible. In many cases, this will not be very fast, but it is the intent that counts – try to accelerate the weight as fast as you can. If the third number is a 2, it should take the athlete 2 seconds to get the lift to the top regardless of whether they are capable of moving it faster.

The Fourth Number – The fourth number refers to how long you should pause at the top of the lift. Take, for example, a weighted pull-up prescription of 20X2, the athlete would be expected to hold his or her chin over the bar for two seconds before beginning to come down.

Metcon

This Metcon is to be done by everyone

Metcon (Time)

21-15-9

KBS Russian, Bent Arm 53# / 35#

Wall Balls 20# / 14#

Double Unders
Do this workout as fast as possible and unbroken.

If doing Singles instead of Double Unders, only do 2x the amount for this workout.

Fitness WoD

Metcon (2 Rounds for reps)

TABATA

-Tuck Jumps

-Squat Hold
Score the squat hold according to the number of seconds you are able to hold the squat, the maximum being 20.

Score the lowest number of completed reps from all 8 rounds of both movements.

Sport WoD

Metcon (2 Rounds for reps)

TABATA

-Double Unders

-Jump Squats
Score the lowest number of completed reps from all 8 rounds of both movements.

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