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“SwordFish”

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CrossFit Pinnacle Ocala – CFP60

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Overview

Friday is Back Squats and a Deep Burn Workout. Warmup is Lateral & Rotational movement, with some Squat Prep. Back Squats are 3 sets of 12 Building. Prep is Overhead Squat Review & Practice. Workout is 5 Rounds for time of Abmat Situps & Overhead Squats, with a 1 minute rest between rounds. Extra Credit is Arm accessory.

Goal is <14:00.

Strength/Skill

Back Squat (12,12,12)

Twelve reps, especially at a challenging weight, will test technical proficiency. This is good practice for the 20 rep Back Squat portion of the Squat Endurance test.

Metcon (Time)

25 Abmat Situps

15 Overhead Squats 95/65

Rest 1:00

x 5
Workout Goal: <14:00
System Classification: Deep Burn

Levels Consideration:

Flexibility, Squat Endurance, N&C Endurance

8/09/2019

By: 0

CrossFit Pinnacle Ocala – CFP60

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Level Method Assessment (API)

Fight gone bad style.

Level Method API Assessment (White -Orange) (AMRAP – Reps)

3 ROUNDS

FOR TOTAL REPS

1 min Wall Balls 14/10

1 min Russian KB Swing 35/18

1 min Box Step Ups 20/16

1 min DB Push Press 25/15

1 min Bodybuilders

1 min Rest

Level Method API Assessment (Blue-Red) (AMRAP – Reps)

3 ROUNDS

FOR TIME

1 min Wall Balls 20/14

1 min Hang PC 75/55

1 min BJ 24″/20″ (w/stepdown)

1 min Push Press 75/55

1 min Burpees

1 min Rest