Flash
Tuesday, February 20th, 2024 - Flash Class
General Warm-Up
3 Minutes Cardio of Choice
- Into -
1 Round / 20 Seconds Each
PVC Back Rack Shoulder Front to Back
Dynamic Squat
Right Knee Over Toes Split Squats
Left Knee Over Toes Split Squats
-Into-
6 Minutes to Perform
15 Empty Bar Barbell Back Squat
8 Barbell Back Squat @ Approx. 40% 1RM or Build Weight
6 Barbell Back Squat @ Approx. 50% 1RM or Build Weight
3 Barbell Back Squat @ Approx. 60% 1RM or Build Weight
1 Barbell Back Squat @ Approx. 65% 1RM or Build Weight
- Into -
1 Round / 20 Seconds Each
PVC Back Rack Shoulder Front to Back
Dynamic Squat
Right Knee Over Toes Split Squats
Left Knee Over Toes Split Squats
-Into-
6 Minutes to Perform
15 Empty Bar Barbell Back Squat
8 Barbell Back Squat @ Approx. 40% 1RM or Build Weight
6 Barbell Back Squat @ Approx. 50% 1RM or Build Weight
3 Barbell Back Squat @ Approx. 60% 1RM or Build Weight
1 Barbell Back Squat @ Approx. 65% 1RM or Build Weight
Strength
In 7 Minutes Build to a Heavy 5 Back Squat
- Rest 2 Minutes -
1 Set x Max Reps @ 10% Less Than the Weight of Your Last Set of 5
- Rest 2 Minutes -
1 Set x Max Reps @ 10% Less Than the Weight of Your Last Set of 5
WOD
Workout Format
4 Rounds for Time (15 Min Cap)
Competitive
8 Box Jump Overs (30”/24”)
12 DB Snatches (50/35)
16/12 Cal Row
12 DB Snatches (50/35)
16/12 Cal Row
Performance
8 Box Jump Overs (24”/20”)
12 DB Snatches (35/25)
13/10 Cal Row
12 DB Snatches (35/25)
13/10 Cal Row
Lifestyle
8 Box Jump or Step Overs
12 DB Snatches
10/8 Cal Row
12 DB Snatches
10/8 Cal Row
Conditioning Warm-Up
5 Minutes to Do WOD Warm-up and Prepare (Suggested Warm-up)
Build up to Your Box Jump Height
Set 1) Lowest Box 3 Reps
Set 2) Working Box 2 Reps
Build to Your DB Weight
Set 1) 5 Reps
Set 2) 3 Reps
Set 3) 1-3 Reps at Working Weight
20 Sec Row
Build up to Your Box Jump Height
Set 1) Lowest Box 3 Reps
Set 2) Working Box 2 Reps
Build to Your DB Weight
Set 1) 5 Reps
Set 2) 3 Reps
Set 3) 1-3 Reps at Working Weight
20 Sec Row