5 sets of 10 reps, ass to ankle back squats
5 sets of 10 reps, wall walks
There is no time component to this workout, rest between sets as needed. Alternate sets of squats and wall walks. Squats are 'speed squats", men's weight is 95lbs, women's 65lb. Squat to absolute bottom depth slowly and controlled then perform the concentric (up) movement quickly while maintaining perfect form. Begin with an empty bar to warmup. You will not be allowed to increase weight unless you can maintain solid form with proper spine extension, weight on heels and knees tracking the line created from your heels through your toes.
Wall walks begin with your chest on the floor and your heels against the wall. The reps ends in the same position. A worming pushup is allowed to get yourself up to a plank position before you begin the wall walk.
The trainer on hand will monitor your form on both the back squats and wall walks, offering scaling/modification assistance as necessary. Do not attempt to increase weight or wall walk height beyond your capability.
Warmup: 1500 meter run and 50 air squats, any combo
Cool down: 200 meter farmer's walk, you pick the weight. Go heavy!
Super Sweet Friday Outdoor Workouts are back by popular demand, starting this Friday, 5/4, at 6:00pm sharp. Jillian, Tricia, Tom and Shelley will be taking turns running the wods each week this summer. These workouts are open to all members, past and present, of any local box.
This week's location is under the I-90 bridge in the Lakewood/Rocky River Metroparks. This is the location where we started it all in Cleveland over 5 years ago. It's rain or shine, be there by 6:00pm to see what they have in store for you.
We will post the location each week here on Wednesday and also on our CrossFit Cleveland Facebook Fan Page . These workouts are for experienced CrossFitters only. Your non-CF friends and family are welcome to attend our Basic Intro Workouts on Saturdays at 11:00am
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