You’ll Feel This One

JT Scott | 08/26/2021 | 1

Today’s work is an interesting challenge on multiple levels… at least in my experience.

Some of the most “unusual” stimulus – for experienced CrossFitters – will come from the Strength. We’ll be doing a complex of 4 front squats and 8 back squats today, 3 times at the “working weight”. What that means is that you’ll warm up the complex (including both movements) at lower weights until you get to that ‘oh shit’ moment where you’re not really sure that the set will happen… but it does. I want to see 5 warmup sets to get you there.

Once there, you’ll up that weight just a touch each time, and try for a SET of 12 reps: 4 in the front rack position, put it back on the squat rack and throw it on your back immediately for a set of 8. The back squats probably won’t be the hardest part… but you’ll feel some kinda way on your backside that might be a useful and unusual stimulus from your ordinary strength training.

What’s the catch? Just 2 minutes (no more, no less) between your working sets. So we’ll be on the clock.

For the workout today, I’m giving y’all an RX and an RX+. The RX+ is higher strength/skill, but may not actually be more challenging in a mask-wearing environment – lower reps, lower pace, but higher demands on skills and strength. So if you think you can take it on, give it a shot!