• Teaching Notes
We at the moment are hitting our most important power check of the Achilles cycle with our 1RM Entrance Squat. The perfect loading scheme at this time can be to hit 5 reps gentle, then 3 average, 2 heavier , then fast heavy singles throughout. This can lead us into the exercise “17.5” which is a earlier Open exercise that basically challenged athletes’ biking means on Thrusters in addition to consistency on Double Unders. This exercise is thrown in because it was a exercise that was carried out on the Video games, simply heavier with the concept the Video games athletes had been going even quicker than the gen pop even with heavier hundreds. The main focus as coaches will probably be to dial in hundreds that permit for unbroken fast units and the power to tug down the barbell and press quick again up into the subsequent rep, whereas sustaining consistency on transitions and double unders.
power: entrance squat 1rm
Take 15:00 to Set up Entrance Squat 1RM
Superb construct:
5 Reps @ 50-60%
3 reps @ 65-70%
2 Reps @ 75%
1 Rep @ 80%
Proceed to construct till 1RM
metcon: 17.5 – CrossFit Video games Open
10 rounds for time of:
9 Thrusters, 95/65 lbs
35 Double Unders
Time cap: 40 minutes
equipment:
3 rounds for high quality of:
10 Deficit Kettlebell Deadlifts, choose load
10 Goblet Cossack Squats, choose load
