CrossFit WOD, December 13, 2019

Wendler Wk 3 Front SquatInspirationRECIPE: Bowtie Chicken Pesto: MACROS: 368 Calories/28g PRO/40g CARB/12g FAT
https://stayfitmom.com/bowtie-chicken-pesto/Warm-upWarm-upI. 2:00 EZ Warm-up on the Bike (blood flow!)

II. 3 SETS
10 Alt. Groiners w/ Reach-Up*
5 Plate Bent Over Rows
5 Plate 1 + ¼ Front Squats (:01 Pause at Bottom then come up ¼ then back down & up)
5/5 Plate Around the Worlds*
5 Plate Strict Press

*Drop elbow to floor then plant hand next to foot reach the opposite arm up to the sky, hold for :02 then switch sides.
**Start with plate in front of face and spin slowly around back of head. Once complete 5 rotations, switch directions and perform 5 the opposite way.

III. FRONT SQUAT REVIEWStrengthFront Squat (5-3-1)*Set 1 – 70-75% x 5
Set 2 – 80-85% x 3
Set 3 – 90-95% x 1+

1+ means athlete performs max reps at that weight with the goal of at least 1. Retest of pure 1RM will happen next week.
__________
Suggested Warm-up
45% x5
55% x5
65% x5WorkoutMetcon (Time)FOR TIME
30 Front Squat (95/65)
30 C2B Pull-Ups
20 Front Squat
20 C2B Pull-UpsMetcon (Time)FOR TIME
30 Front Squat (135/95)
30 Jumping C2B Pull-Ups
20 Front Squat
20 Jumping C2B Pull-UpsSCALING
REPS, LOADING, VOLUME…
For the Wendler cycle, scale as needed to accomplish a heavy 5, heavy 3, and very heavy 1. For newbies or athletes not deep enough into the Wendler cycle, you might have them do…2×5 / 2×3 / 2×2 at lighter loading to really drive home the mechanics. Progress the loading up on the bar as mechanics dictate.
Workout — if you have an athlete that can handle the loading but the volume is too high, cut the workout down to 25-25-15-15 or 20-20-10-10. Loading on the FS and ROM on the pull-up can be adjusted to keep athletes moving…
MOVEMENT ADJUSTMENTS…
FS — if athlete can not squat heavy…heavy lunge, heavy deadlift, or box squat can all be subbed for the Wendler FS.
FS in workout — forward step lunge with barbell or DB in the front rack could be a nice sub or deadlift at 185/135 type of loading.
Pull-up — if C2B needs to be scaled, can adjust to regular pull-ups, banded assist, or standing assist. A tough jumping C2B pull-up…where athlete can only do 5-7 at a time is also a nice sub.

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