Charizard

CrossFit Boro – CrossFit

Ah, the Back Squat….with a pause! Last time we worked the stretch reflex out of the hole with 1 1/4 Back Squats but today’s intention is to stop all momentum altogether and build raw strength out of the bottom. This squat variation is excellent for helping you to work through any sticking points you may have in the Back Squat.

The workout is three 4-min AMRAPs. That means you should NOT STOP. For this reason, choose a scale for Double Unders that would keep you within 30-45 seconds of effort. The swings are American (you can always assume that when only “KB Swings” are written because, well… we’re in America!) You’ll get two minutes to rest between each 4 minute section, so you’ll be somewhat recovered but expect to be fatigued in the second and third AMRAP. We’ll stagger start on the sit-ups to reduce the likelihood of a traffic jam at the GHDs.

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A: Pause Back Squat (8×2 @ 70% 1RM)

3-ct pause at the bottom

Rest 1 minute between sets

B: Metcon (3 Rounds for reps)

3 Rounds

AMRAP in 4 minutes

8 GHD Sit-Ups

32 Double Unders

16 KB Swings (53/35#)

Rest 2 minutes

Mobility

Foam Roll Quads

KB Psoas Smash

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