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WORKOUT OF THE DAY

100503 Monday: Back Squat Chain reaction phase 1, round 3

By jerry Comments

CrossFit Oldtown Strength Accessories

Every 3 minutes perform 2 Back Squats (with chains) for 8 rounds.

Your ’score’ will be the average load used over all 8rounds/16 lifts

This is a different kind of strength workout. We want zero misses, we want 16 lifts in 8 rounds. We are measuring intensity/load in a time controlled strength wod. Strong is good, repeatedly strong is deadly.

Misses count as a ZERO.

You can ‘make-up’ a rep on the final(8th) round only.

Compare to 100421

Extra conditioning: 200m sprints x 4. Grab a CFOT partner, and treat this as a relay race against others.

Legendary speed development coach Charlie Francis occasionally has his top track athletes perform heavy back squats before a sprint workout.  Get Some!

Post Results and thoughts in comments

Comments

comments

Comments

  1. Steve P. says:

    Jerry – thanks again for your coaching and making a welcome space at your box this past week so I could keep prepping for the SW Regional Masters while on biz travel. Special props to Melissa for being incredibly accomodating even while managing busy classes and pointers that were right on every time. Adam, I appreciate your DU coaching. They’re coming, slow but sure…been coordination-challenged since youth ;-) Also, many thanks to Harold and the others for pointing out my squat deficiencies and potential remedies. Will work to suck less next time.

    You have a great box and gang of folks there and I wish your affiliate team all the best at your Regionals!

    Steve P.
    Alameda, CA
    CrossFit Oakland member

  2. Worked the same bar as Jay & Jonas.
    My average load over 8 sets was 245lbs. I made all attempts.
    Jay & Jonas maintained steady at 255lbs.
    Jonas and I completed the 4x200meter sprints in the rain, immediately following the squats.
    Great morning of training – super moto!

  3. The after-WOD sprints in the pouring rain were awesome, even though my legs felt like jell-o!

  4. Melissa says:

    156lb average.
    Monday+Back Squats+Chains=Starting the week off right

  5. Melissa says:

    @ Steve P., It was great meeting you–CFOT will be rooting for you! Good luck and let us know how it goes.

  6. MarkyD says:

    208.75 Avg with a range of 185 to 225 and then the last 3 rounds at 215. My 1 rep max was 250 without chains. Today’s avg was +10% over last time and +26% over three weeks ago. Getting stronger and clearly taking 5 days off helps too.

    4-200 relay sprints after. Which I loved. I was going to do them anyway, but with more rest. Plus, racing against someone and as part of a relay always makes you go faster than you would on your own.

  7. Stuart says:

    Loved this workout. Even though I obviously hate running, these sprints were great because the suck was over relatively quickly.

    257 lbs average
    255 x 2 x 7 and 275 x 2 x 1

  8. Chris M says:

    245 lbs + sprints

  9. 105 lbs + sprints

  10. Mike Hart says:

    261.875 avg, 255-270. No sprints.

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