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Pausing to Mindfully Create Tension

By Amelia Munro


Top Tier CrossFit Columbia – Adult/ Teenager CrossFit

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Weightlifting

Back Squat (5×5)

Pause each rep for a solid 3 seconds at the bottom, and then attempt to explode up. (Use 75-80% of Squat 1 RM)

Bench Press (5×5)

Pause each rep for a solid 3 seconds at the bottom and attempt to explode up. (Use 75-80% of Squat 1 RM)

Metcon

Metcon (AMRAP – Rounds and Reps)

Minutes 0-5

AMRAP-5

10 Bar Facing Burpees

10 Thrusters (95/65#)

10 Bent over rows(95/65#)
With a running clock, you will change what you are doing every 5 minutes. So set up for all 3 parts first, then log your data as if it was 3 separate AMRAPs

Metcon (AMRAP – Reps)

Minutes 5-10

5 mins to establish a max set of unbroken DUs

Metcon (AMRAP – Rounds and Reps)

Minutes 10-15

AMRAP of:

10 OHS (95/65)

10 T2B

10 Pushups