WARM UP

Full body dynamic warm-up and stretch –
Squat, Overhead, Pull-up prep

 

MOBILITY

Pre-squat hip opener sequence
Thoracic rotations/activation

 

WOD A1

Back Squat

20 min for A1 + A2
4-5 min warm-up + 16 min working sets

Every 2 minutes x 8 sets:
Set 1: 6 reps @ 65%
Set 2: 4 reps @ 75%
Set 3: 3 reps @ 80%
Set 4: 2 reps @ 85%
Set 5: 1 rep @ 90%
Set 6: 1 @ 90-95%*
Set 7: Rest
Set 8: Begin A2
*If you have been successful with your heavy single over the past 2 weeks, aim for 95%

 

WOD A2

Back squat x Max reps @ 85% of 1RM

If you have been getting less than 3-4 reps on these AMRAP sets, consider scaling to 80/83 of 1RM%

 

WOD B

CrossFit Open 12.5 – Thruster Pull-up Ladder
Complete as many reps as possible in 7 minutes following the rep scheme below:100 pound Thruster, 3 reps
3 Chest to bar Pull-ups
100 pound Thruster, 6 reps
6 Chest to bar Pull-ups
100 pound Thruster, 9 reps
9 Chest to bar Pull-ups
100 pound Thruster, 12 reps
12 Chest to bar Pull-ups
100 pound Thruster, 15 reps
15 Chest to bar Pull-ups
100 pound Thruster, 18 reps
18 Chest to bar Pull-ups
100 pound Thruster, 21 reps
21 Chest to bar Pull-ups…

This is a timed workout. If you complete the round of 21, go on to 24. If you complete 24, go on to 27, etc.