Barnes Corner CrossFit – CrossFit
Weightlifting
Back Squat (5 sets of 3)
Option to either build to something heavy across their sets or stay at a challenging weight throughout.
Front Rack Lunge (3 sets of 12)
Reverse Lunge from Rig.
6 ea Leg
Option to either build to something heavy across their sets or stay at a challenging weight throughout.
Workout of the Day
Sore Subject (2 Rounds for reps)
Double Tabata (8Min)
:20 of Back Squat (45/35)
:10 rest
:20 of Double Unders
:10 rest
Rx+ Double Unders
Rx Singles
Bar starts from ground.
DO NOT DROP THE BARS.
Score Total Lowest Number of each movement. For example: if athletes get 12 back squats for the first 7 rounds, but 14 for the last round, their score for the back squats is 12. Same goes for the double unders.
With a short time window and short rest periods, athletes want to ensure that the transitions from movement to movement are fast. Setting the rope down neatly will better ensure that there are no wasted seconds between. When the rope goes down, just getting the bar on the back to be ready for the start of the back squats will likely allow athletes to squeeze in a few more reps per round.