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CrossFit Bolton
WODS & News

Monday 190114

A.
Every 2 minutes, for 14 minutes (7 sets):
Back Squat
1x3x60%
1x3x65%
1x3x70%
1x3x75%
1x3x80%
1x3x85%
1x3x90%

Coach Alex’s Notes:
Athletes of all skill levels should perform triples. Experienced athletes can follow percentages or go as heavy as possible. Newer athletes can use this workout as an opportunity to drill the movement.

B.
For time:
30 Overhead Walking Lunge Steps, 45/25 pounds
30 Toes to bar
30 Burpees
Row 30 calories
30 Burpees
30 Toes to bar
30 Overhead Walking Lunge Steps, 45/25 pounds

Coach Alex’s Notes:
This is a quick down-and-back chipper. Reduce the reps and scale movements so you can complete each exercise in no more than 2-3 sets. You will only do each exercise (except the row) twice, so fight for large sets and quick transitions between the movements.

Scaling Options:
L2: 20 reps
L1: 20 reps, sub T2B with hanging knee raise

C.
Two rounds, not for time, of:
Banded Monster Walk, 10 steps forward, 10 steps back
Banded Lateral Shuffle, 10 steps left, 10 steps right