13:00 Time Cap
Back Squat (135lbs/95lbs)
Back Squat is from the floor and should be max 50% of your PR
If you’re 55+ Age Group, complete C2B with this rep scheme; 18-15-12-9
WODprep Strategy Top Tips:
We’re diving into “Squat and Pull,” a challenging CrossFit session. First things first, warm-up well to get those muscles ready. Jump rope, leg swings, air squats, the whole shebang.
Now, the main event:
- Back Squats: Use a barbell at 50% of your max or 135/95 pounds. Keep that back straight, and squat like a pro. Break it into manageable sets – say 9, 7, 6, 5 for the first round.
- Chest-to-Bar Pull-Ups (C2B): If you can’t do chest-to-bar, regular pull-ups work. Break these up too, maybe 6 or 7 at a time.
Round 1: Start strong. Squats, then C2Bs.
Round 2: Divide the squats, keep C2Bs steady.
Round 3: Squats in 2-3 sets. Take short breaks with C2Bs.
Round 4: The home stretch! Push for bigger squats and hang on to C2Bs.
Remember, the time cap is 13 minutes, so no time to dilly-dally. And, don’t forget to cool down and stretch after.
Feel the burn, but don’t burn out, and you’ll crush this “Squat and Pull” workout!
Are you getting stuck from getting your chest to the bar? Are you wanting to develop the strength to do chest to bar pull ups? In this video Coach Ben gives three simple drills to develop the strength you need to do chest to bar pull ups.
Want to go to the next level and be the best in the gym? Check out our awesome resources:
FREE ULTIMATE PULL-UP GUIDES (STRICT, KIPPING, B’FLY) – https://wodprep.com/pull-ups/
8 WEEK SKILL COURSES – https://wodprep.com/courses/
CROSSFIT GEAR I USE (grips etc) – https://bit.ly/3l4AjyR
WODPREP ACADEMY (Join to access every WODprep course in existence!): https://wodprep.com/wodprep-academy/
BEST DAILY PROGRAMMING FOR MASTERS: https://wodprep.com/wodprep-masters/
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