Back Squat, 5-5-5, 4111 Tempo
Light to Moderate weight, focus on positioning. Tempo is key.
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
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).
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 email@example.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.
10 thoughts on “Friday Workout: Tempo Back Squat, and a 15 Minute AMRAP”
We did the same WOD as above.
Lvl 1.5 (5 WW, 10 BJs to 20″, 15 KBS @ 40#, 20 Lunges, 400m run)
2 Rnds + 50
BS: 185, 185, 195
WOD: 2 + 70
WOD: 2+3 (only did 5 wall walks/round)
BS: 95, 115, 135
1 legged squats w/ 4111 tempo @ 70
WOD: 2 + 43
Really enjoyed the Erg Clinic with Laura!
I contributed, once, to our 10,594 meters TEAM WOD-
500 m @ 1:53
We beat the “other boat” at approx. 42 min!
Close grip bench 135-185x5x4
Hip thrusters 135x10x3
BS – 105
WOD – 2 + 200; 3 Wall Walks, 4 PU