THE MOST IMPORTANT THING TO REMEMBER WHEN PERFORMING THE WORKOUT IS TO KEEP MOVING. ONCE YOU REST, YOU’RE GIVING YOUR BODY TIME TO CATCH UP WHICH LESSENS THE INTENSITY OF THE WORKOUT. UNFORTUNATELY, A LOT OF PEOPLE THINK THE WEIGHT IS THE MOST IMPORTANT ASPECT OF THE WORKOUT. WHILE IT DOES MATTER WHAT WEIGHT YOU USE, YOU WANT TO CHOOSE A WEIGHT THAT WILL ALLOW YOU TO KEEP MOVING.
I KNOW WE ALL WANT TO DO AS MUCH WEIGHT AS POSSIBLE BUT THIS ISN’T ALWAYS THE WISEST CHOICE.
TRYING TO USE TOO MUCH WEIGHT IS ONLY GOING TO SLOW YOU DOWN OR POSSIBLY CAUSE INJURY.
USE A WEIGHT YOU CAN HANDLE THROUGHOUT THE WOD, NOT A WEIGHT YOU CAN GET AWAY WITH THE 1ST MINUTE AND THEN YOU’RE RESTING THE WHOLE TIME AFTER THAT.
TRUST ME, LIGHTEN THE WEIGHT AND MOVE FASTER. THE WORKOUT IS MUCH MORE BENEFICIAL.
LIFT:
BACK SQUAT
20 REP SQUAT
START WITH 55% OF YOUR 1 REP MAX AND COMPLETE 20 REPS WITHOUT PUTTING THE BAR BACK ON THE RACK.
YOU CAN HOLD THE BAR ON YOUR BACK AND REST AS LONG AS YOU WANT BUT CANNOT RETURN THE BAR TILL YOU FINISH THE 20 REPS.
BE SURE TO REMAIN TIGHT FOR THE FULL 20 REPS.
METCON:
EVERY 4:00 (6 SETS)
18/14 CAL BIKE
12 OVERHEAD SQUAT (115/75)
6 BURPEE BOX JUMP OVERS (24/20)