A. "1 Clean + Front Squat(s) Pyramid"
"1 Clean + Front Squat(s) Pyramid"
For Load:
6-4-2-2-2-4-6
Bonus…
"On The Nose"
1 Round For Time:
400m Run / 500m Row/ 1000m Bike
50 Air Squats
40 AbMat Sit-ups
(6:00 CAP)Scoring: Not Scored
# WORKOUT BRIEF [0:00-3:00]
## DESCRIPTION
* We are due a heavy squat. Let's go below a parallel and strong! The Squat is the daily focus.
* This is where we can increase power and strength that will help build a solid foundation for our CrossFit metcons and life.
* Tight timeline today. But, please remember, the most important part of this workout is the Back Squat. Please do not feel that you have rush to meet the timestamps in this lesson plan so you can squeeze in Part 2. It is just there if time allows. Be sure to communicate this to your members.
### THE MAIN EVENT (Part 1) – BACK SQUAT
* The goal is to start the first set at a respectable load that is intimidating, but athletes will not fail (think ~80% of a 1RM) or a load that feels kind of heavy for 6 reps, today
* We will increase loads across all sets and try to either achieve a personal best 2 rep max (RM), get close to our previous 2RM, or perhaps establish a 2RM for the first time.
* For newer athletes still learning the mechanics, we can increase the rep scheme to 6's across and keep the load light – think of it as a learning environment.
* Failed sets count as a set. Have athletes mark down the reps that were completed and move onto the next set.
* For today, instruct your athletes to make a lift every 3:00.
* For group management, you can have your athletes squat together on a set clock or they can lift on their own. If you allow your athletes to lift on their own, be sure to check that they are not resting too long.
* It helps to set an overall time, so we don't have athletes resting longer than is appropriate. We recommend setting a clock for 21:00 for the workout/main sets and letting your athletes know they have 21:00 to complete all working sets. This would allow for a lift every 3:00.
* If members are sharing equipment, a 25:00 clock may be more realistic. This may mean that Part 2. will not fit into the timeline, but it could.
* Athletes will score Part 1. by logging the loads lifted for all 7 sets.
### "ON THE NOSE" (Part 2)
* There can be very little teaching for these movements, but we do need to demonstrate and have our athletes run through a few practice reps before "3, 2, 1…Go!"
* We can cover where to run, range of motion in the Squat and Sit-Up, and scale to help athletes finish under 8:00. It's a quicky!
* If we need more time for the Back Squat, which is very likely, we can vito Part 2. It is not mandatory, but an option if you have additional time and your members want a little burner.
# GENERAL WARM-UP [3:00-7:00]
## 1 Round:
200m Jog/Run
10 Slow & Controlled Air Squats
10 Abmat Sit-Ups
(Part 2 Assessment)
# SPECIFIC WARM-UP / TEACHING [7:00-20:00]
## BACK SQUAT
### Focus: Chest tall, knees back
* Daily focus – when coming out of the bottom of the squat, think about driving the upper back into the bar while pushing the knees back
* Continue to look at the spine, depth, and how the stance could be affecting both (i.e., too narrow/wide).
### Movement Practice – Coach Led
* 10 Empty Barbell Reps – 5 reps w/ a :3 pause at the bottom & 5 reps w/ no pause
### Loading: Warm-Up Sets
[IMPORTANT: Before loading, please cover safety and demonstrate how to bail a failed lift, where all spare plates should be during lifts, and ask for clips on the barbells whenever plates are on them.]
* 3 sets of 5 reps
* Increase loads across each set
* Aim to find a challenging but achievable load for the first work set
* Have athletes take their bathroom break during the build-ups
# STRATEGY + WOD – PART 1 [20:00-42:00]
## GENERAL – BACK SQUAT
* Constantly re-check that athletes are in a shoulder width stance.
* Be connected to the bar. Break it apart during the lift!
* Depth at a lighter load is recommended over above parallel at a heavier load
(3:00 between the Squat and Lil' Burner)
## PART 2 45:00-52:00
* It's a quicky! Have fun with it.
* Cap at 7:00
# COOL-DOWN [48:00-54:00)
## GROUP STRETCH (5:00)
* :30 Up-Dog [Video](https://www.youtube.com/watch?v=OSgWJvZ6UaE)
* :30 Couch Stretch (each side) [Video](https://www.youtube.com/watch?v=Lv-w40pllco)
* 1:00 Pigeon Stretch (each side) [Video](http://youtu.be/n5M-JlU210I)
* 1:00 Straddle Stretch [Video](http://youtu.be/HZRZ18fDleg)
# WORKOUT VARIATIONS
## HOME GYM
For Time:
100 DB Front Squats
* On the top of every minute, perform 10 sit-ups
Then…
3 Rounds For Time:
400m Run
30 Burpees
## MASK VERSION
Same as the class.
# MODIFICATIONS
## BACK SQUAT
* Keep loading light
* Increase the reps for more practice – 6 reps across the board.
## ON THE NOSE
* Decrease the distance/reps