NewEra CrossFit – WOD
OPF: Front Squat (8 x 1)
8 Sets of the Complex:
Pause Front Squat + Front Squat
On the pausing front squat, hold for a full two seconds in the bottom position before standing.
On the following repetition, we are looking for a regular front squat, without a pause.
Our aim with the pausing front squat to start the complex is to confirm positioning in the bottom of our range of motion. This is an active pause – do not relax into the bottom. Continue to push against the bar with a tall torso, constantly firing the spinal erectors in the back in a continual attempt to gain a better position on the bar. The second repetition, now without a pause, capitalizes on the elastic rebound.
Set #1 – 1 Complex @ 50% of 1RM Front Squat
Set #2 – 1 Complex @ 55% of 1RM Front Squat
Set #3 – 1 Complex @ 60% of 1RM Front Squat
Set #4 – 1 Complex @ 65% of 1RM Front Squat
Set #5 – 1 Complex @ 70% of 1RM Front Squat
Sets #6-8 – Build to a heavy complex for the day. Go entirely by feel here. We can hold at the current percentage, or continue to climb. Post heaviest completed complex
OPF: Metcon (5 Rounds for reps)
1:00 Row for Calories
1:00 Thrusters (95/65)
1:00 10 Meter Shuttle Runs