Friday Workout: Tempo Back Squat, and a 15 Minute AMRAP

STRENGTH

Back Squat, 5-5-5, 4111 Tempo

Light to Moderate weight, focus on positioning.  Tempo is key.

WOD

Level 1

AMRAP in 15 Minutes of the Following:

• Box Push-up x 5
• Box Jump Step Down (18/12) x 10
• Slam Ball (20/15) x 15
• Walking Lunge x 20 (10/leg)
• Run x 400m

Level 2

AMRAP in 15 MInutes of the Following:

• Wall Walk x 7
• Box Jump Step Down (24/20) x 14
• Slam Ball (30/20) x 21
• Walking Lunge x 28 (14/leg)
• Run x 400m

Notes: On walking lunges, hips must come to full extension in between reps.  Can also do lunges in place.  Scale reps on wall walks if necessary (i.e. 5 per round).

ANNOUNCEMENTS

Erg Clinic With Our Very Own Laura Kocourek Tomorrow!

Erging (“rowing”) is a repetitive, heavy movement. Similar to doing repetitive deadlifts, form is absolutely necessary. The clinic with Laura will include a core strength segment and also a mobility segment to protect our bodies from overuse injuries and to ensure that we are reaching our full potential during physical activities. Lastly, she will instruct basic and proper rowing technique followed by an erging WOD.  This clinic is going to be a great learning experience for all, so be sure not to miss it!  The clinic will be held on December 14, from 9am-12 (will last about 2 hours depending on number of attendees).  The clinic is FREE to members and $20 for non-members.

Please RSVP to the Facebook Event Here or email info@crossfitcharlottesville.com if you plan to attend.  If you are not a member of CrossFit Charlottesville but are interested in attending, please send an email and we will provide you with options for how to pay for the clinic.

The seminar will be held in the lower lifting area of the gym.  That area will effectively be “closed” during the seminar.