2-Sec pause Back Squat



Increase weight ea set

Video courtesy of Catalyst Athletics.

Fourth time seeing our pause squat variation this cycle.  Even lower reps this time around, so look to go heavy! Highly suggest you exhale as you come out of the hole on these.  You will likely hold your breath in the pause, so avoid passing out by exhaling as you come out of that pause and shoot up.



3 Min AMRAP:

Burpee Box Jump Overs (24/20)

Rest 3 Min


4 Min AMRAP:

Handstand Push Ups

Rest 3 Min


5 Min AMRAP:

Med Ball Sit Ups (20/14)


Video courtesy of CFE Planet.  Quick demo of med ball sit ups.

Three mini-WODs in one day! Suggestions for each: keep moving the whole time of the burpee box jump overs. In these, you do not have to face the box during the burpee (meaning you can be parallel to the box) and you do not have to fully extend at the top of the box, just get over). For the HSPUs, if you feel you are approaching failure, come off the HS and shake the arms out. If you go until failure, recovery will be much longer than if you came down prior to failure. For the med ball sit ups, do manageable chunks with very small breaks between.



Scaling Options:

Box height -> 20/16


HSPUs -> Pike Push Ups

Video courtesy of Norcal CrossFit.


Med Ball weight -> 14/12 -> as needed -> Ab Mat Sit ups


Cool Down:

Downward Dog to Cobra – hold each position 20 sec.  DO each 3 times

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