Westbound CrossFit (Coach Asher & Coach Ryley)
1730 (11 of us)
Warm Up
Bike
Air Squat (weight neutral, forward, back)
Row
Tempo Back Squat
Build to starting weight - 45, 135, 165
Strength
Back Squat
Every 3:00 x 5 sets
3 Back Squats at 75-85%
5x3x185 pounds (72% of 255 lb 1RM)
Conditioning
8/6 Cal Bike
16 Air Squat
8/6 Cal Row
2:00 Rest
5 rounds for time.
Goal: Intervals to try to be under 1:30
Intermediate: 6/5 Cal
Baseline: 4/3 Cal, 10 air squat (adjust depth)
I scaled this to 6 cal bike - 12 air squat - 6 cal row and moved really well.
Round 1 - 1:23
Round 2 - 1:22
Round 3 - 1:18
Round 4 - 1:26
Round 5 - 1:26
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Total 6:55
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